Pulling yourself out of this very deep sleep results in the characteristic grogginess and impaired performance of sleep inertia, which can last anywhere from mere minutes to hours. During NREM Stage 3 sleep, your muscles relax more, your blood pressure and breathing rate decrease, and slow brain waves begin to emerge. NREM Stage 1 lasts five to 10 minutes NREM Stage 2 lasts 10 to 20 minutes and then NREM Stage 3 sets in. It's all about the sleep stages, which go as follows: This is why experts recommend keeping naps to just 10 to 20 minutes, among other nap best practices. Sleep inertia results from waking abruptly out of deep sleep or slow wave sleep, which is the kind of sleep you start to fall into approximately 30 minutes into snoozing. That familiar groggy feeling is called " sleep inertia," and it means that your brain wants to keep sleeping and complete a full sleep cycle. So like tip number one, coffee naps come down to the timing. If you drink coffee too long before you plan to nap, however, you risk losing your opportunity for a nap if the caffeine sets in and keeps you awake. If everything works out, you'll wake up feeling extra refreshed and energized because the effects of caffeine peak around 30-60 minutes after consumption, which is shortly after you should wake up from a nap. A "coffee nap" refers to guzzling some caffeine right before your nap. Light exercise, such as stretching and walking, as well as intense workouts can boost energy and mood, which can fend off afternoon slumps. Research shows that washing your face and getting some sunlight can combat post-nap grogginess, as can listening to music.
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