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If you have insomnia or you struggle to fall asleep and stay asleep most nights, you may want to avoid naps for the most part. Our Expert Agrees: When a nap goes too long, it can create sleep inertia, where your body goes into the next phase of deep sleep. Just press any key on the keyboard. The faster you move, the more quickly your blood will get flowing. This is why experts recommend keeping naps to just 10 to 20 minutes, among other nap best practices. If you’re feeling groggy or tired after a nap, there are a few things you can do to wake yourself up again. "Waking from those stages can lead to the grogginess and irritability. Please consider making a contribution to wikiHow today. Do something energizing after your nap. That’s just having a tough schedule! If you suffer from insomnia or have trouble sleeping at night, power napping is probably a bad idea. It often seems there are only two ways to wake up from a nap: intensely energized and ready to take on the world, or so groggy you wonder if you're still in the same decade. That familiar groggy feeling is called "sleep inertia," and it means that your brain wants to keep sleeping and complete a full sleep cycle. For more tips from our Sleep co-author, including how to use naps to help you remember things and boost creativity, read on! Make sure to run plenty of water into your face. Dore-Stites says that napping isn't always the answer, even if you feel like you can't keep your eyes open in the afternoon. 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. After napping, give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response. Take a shower, if you have time. The caffeine will kick in right after you wake up, leaving you feeling mentally sharp and refreshed. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. For more tips from our Sleep co-author, including how to use naps to help you remember things and boost creativity, read on! Sleep inertia is the result of waking up suddenly from a particularly deep or slow wave sleep (SWS), which is the sort of sleep experienced when you nap for longer than half an hour. Need to wake your toddler from long naps? What can I do if I always overnap no matter what I try? Resist the temptation to sleep longer. We delete comments that violate our policy, which we encourage you to read. This method increases blood flow and provides a sense of stimulation. Dec. 9, 2020 7:00 a.m. PT. Breus recommends trying a short caffeine nap (or as he calls it, a "napalatte"), that can leave you feeling extra energized afterwards. Dr. Napping can be a great way to quickly recharge in the middle of the day. Review the following methods, and learn to make your naps work for you! This article has been viewed 148,192 times. Discuss: How to take a nap and wake up refreshed, not tired, Vaccine seems to fight coronavirus variants, Wash your face or splash it with cold water. From now on, you can wake PC from sleep using the keyboard. Plan your nap to minimize grogginess. How to go back to sleep after waking up in the middle of the night was one of the most requested topics from last week’s survey, so I thought I’d address the subject ASAP. "Such sleep patterns often lead to more feelings of fatigue and low energy.". During NREM Stage 3 sleep, your muscles relax more, your blood pressure and breathing rate decrease, and slow brain waves begin to emerge. If you slip into a deep nap and awake in a groggy state, you can try to wake yourself more quickly by stimulating your mind and body. © 2021 CNET, A RED VENTURES COMPANY. Stage 1 is the first and shallowest stage of sleep – it lasts anywhere from 5 to 10 minutes. Set an alarm or, if you live with someone else, ask them to wake you up after a certain amount of time. Use the power button on your system to wake it up from sleep, not from a keyboard or mouse. It's all about the sleep stages, which go as follows: NREM Stage 1 lasts five to 10 minutes; NREM Stage 2 lasts 10 to 20 minutes; and then NREM Stage 3 sets in. It can confuse your body clock, disrupt an already dysfunctional routine and you could be staring at the ceiling until the wee small hours. The light would turn on for 8s(8hrs) and would sleep for 16s(16hrs) which would total up to 24s(24hr) simulating real-life timing. Not only will washing your face make you feel less tired – it will make you look less tired. Your support helps wikiHow to create more in-depth illustrated articles and videos and to share our trusted brand of instructional content with millions of people all over the world. Here's how to avoid that. Waking up in the middle of the night is a common and frustrating problem that affects every person at some point in their lives. Open Device Manager by searching for in the start menu. Stage 2 is a slightly deeper stage of shallow sleep. Get your heart rate up a bit by doing a few jumping jacks or push-ups, you can also try a bit of … Hypersomnia could be the reason you're waking up tired after a long sleep. Mercey Livingston. You can wake up sore and stiff from a nap. Why Your Computer is Waking Up from Sleep Mode. You probably won't feel terribly refreshed if you nap for five minutes, but you shouldn't feel too groggy, either. Those times are the average. Professionally, Alex has dual board certification in psychiatry and sleep medicine. Nov. 13, 2020 We have all felt a bit like this cat after waking up from an afternoon nap. If you wake up during light sleep, you’ll be the most refreshed.” 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. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. That's it. “The ideal nap is about 10 to 20 minutes,” Bender said. 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. Include your email address to get a message when this question is answered. If it wakes up through the power button then make sure that the keyboard and mouse are set to “ Allow this device to wake the computer” and the USB wakeup support in your BIOS is enabled. But alas, she never came close any other night - normally sleeping a 4-6 hour stretch to start, then waking up roughly once an hour the remainder of the night. How to Stop Your Computer from Waking Up From Sleep Mode. If you're awoken during deep sleep, you will feel groggy and disoriented for a few minutes. Newsletter Why You Feel Groggy After a Nap … Limiting naps to 20 minutes is key. "The advice to brush your teeth and have a light snack helped. Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. If you are actually sleep-deprived at night, a short nap may help you sustain your energy through the day, Dore-Stites says. Every day at wikiHow, we work hard to give you access to instructions and information that will help you live a better life, whether it's keeping you safer, healthier, or improving your well-being. Nap in a quiet, dark place with a comfortable room temperature and few distractions. You can feel re-energized and ready to take on the rest of your day with a cat nap. But on the other hand, taking naps when you aren't sleep-deprived can affect your ability to fall asleep, leading to shorter sleep duration at night. “You want to wake up before you enter the deep sleep stage of your sleep cycle, or else you’ll likely wake up with sleep inertia. Your eyes are closed, but it's easy to wake you up. Your heart rate slows, your body temperature drops, and you begin to sleep into deep sleep. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. This article was co-authored by Alex Dimitriu, MD. You can also make yourself a caffeinated drink or a light snack for a quick energy boost. 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