How to be energetic after a 20-30 min siesta (afternoon nap)?

Asked by: Jordan Merrick

How long should a siesta last?

Although traditional Spanish siestas can last for two hours or more to avoid the hot sunshine, most experts believe a short 10- to 20-minute nap is enough to improve health and productivity. Of course, if you don’t get enough sleep at night, you’ll need an afternoon nap even more.

Is siesta sleep healthy?

From boosting memory to lowering blood pressure, a little midday siesta can do wonders for your health. Many of us are chronically sleep-deprived and a quick nap can do wonders.

When should you take siesta?

By definition, a siesta occurs six hours after dawn. If the sun rises at 7 a.m., the “sexta hora” would occur just after noon. Most people do not time their siestas so literally, however. Traditionally, siesta takes place after lunch in the midafternoon.

How do I nap during the day?

What’s the best way to take a nap?

1. Keep naps short. Aim to nap for only 10 to 20 minutes. …
2. Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep. …
3. Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions.

How do you feel refreshed after a nap?

3. Do something energizing after your nap

1. Wash your face or splash it with cold water.
2. Drink a glass of water.
3. Eat a healthy snack or meal.
4. Do some light stretching.
5. Go for a short walk.
6. Listen to music.

How long is a NASA nap?

between 10 and 20 minutes

NASA’s ultimate recommendation is power naps between 10 and 20 minutes long. “You’ll get the most benefit from a sleep cycle without any of the grogginess associated with longer sleeping periods,” explains Business Insider.

How long should I nap for to feel energized?

A quick nap can enhance your performance, increase alertness, and improve your mood. The key to napping is to keep naps short — 10 to 20 minutes — so you don’t go too far into the sleep cycle, which can actually leave you feeling groggy and more tired than before.

What should I eat after a nap?

According to Woman’s Day, honey works as “a time-released muscle fuel” that will boost your glycemic index after a nap, thus making you feel more awake overall. Drizzle some honey over your avocado toast, or stir a spoonful in a cup of tea to get yourself moving after an afternoon cat nap.

How do you siesta sleep?

Common variations of biphasic sleep schedules include: Siesta Sleep Schedule: In many parts of the world, most notably Spain and Italy, residents take a 60- to 90-minute siesta during the day. This nap usually occurs in the afternoon, and people then only sleep for five to six hours per night.

How do I wake up not tired?

Perhaps there’s a better way to banish morning fatigue and get on with your day with the energy you need.

• Don’t hit snooze — at all. …
• Drink a glass of water first thing. …
• Stretch out your tired body with yoga. …
• Splash your face with water. …
• Eat breakfast to spark your energy. …
• Avoid having sugar until lunch. …
• Drink less coffee.

Are afternoon naps healthy?

Studies show that an afternoon nap is great for adults, too. There’s no need to feel lazy for indulging in daytime sleep. A short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease stress.

How can I stay awake for longer?

How to Stay Awake Naturally

1. Get up and move around to feel awake. …
2. Take a nap to take the edge off sleepiness. …
3. Give your eyes a break to avoid fatigue. …
4. Eat a healthy snack to boost energy. …
5. Start a conversation to wake up your mind. …
6. Turn up the lights to ease fatigue. …
7. Take a breather to feel alert.

What food keeps you awake?

Foods that contain caffeine include:

• chocolate.
• coffee, including decaf, though in lower amounts than regular.
• foods that contain kola nut as an ingredient.
• green and black teas.
• guarana.
• yerba mate.
• energy drinks.
• foods that contain caffeine or coffee as an ingredient, such as tiramisu.

How do you feel energized without caffeine?

Caffeine-Free Strategies to Stay Energized

1. Jump Start With a Snack. Look for foods that have a low sugar index, as they are absorbed more slowly and won’t lead to a sudden drop in energy. …
2. Eat Well and Regularly. …
3. Exercise. …
4. Try the Stimulating Breath Technique. …
5. Stay Hydrated. …
6. Take a Power Nap. …
7. Connect With Nature.

How do you wake yourself up in the afternoon?

Wake Up! Get your midday pick-me-up without the caffeine.

1. Take a lap. Whether it be 10-15 minute brainstorm walk outside or a couple rounds around the office, moving around will help fight off afternoon fatigue.
2. Stimulate your brain. …
3. Snack away. …
4. Watch a couple of YouTube videos. …
5. Feel minty fresh. …
6. DRINK WATER.

Why does my energy crash in the afternoon?

Your 2.30pm mid afternoon crash is generally a result of your cortisol rising too high in the morning due to external factors (cough cough coffee) and a carbohydrate rich breakfast, which wears off about 6 hours after you consume it. That puts us… yup, right around that mid afternoon crash time.

Why do I lose energy in the afternoon?

In part, it’s physiological: Our normal circadian cycle dictates a period of sleepiness or decreased alertness in the afternoon. However, sleep disorders, medical disorders, stress, insufficient sleep or poor eating habits can also cause excessive sleepiness at this time.

How do I fight midday fatigue?

How to Overcome the Midday Slump

1. What the Experts Say. …
2. Tailor your tasks to your energy. …
3. Get up and move. …
4. Meditate at your desk. …
5. Avoid relying on caffeine. …
6. Listen to music. …
7. Power down your device. …
8. Get more sleep.

How can I boost my energy fast?

28 Ways to Boost Energy Instantly

1. Work out midday. When that mid-afternoon energy slump rolls around, hit the gym instead of the sack. …
2. Eat chocolate. …
3. Power nap. …
4. Drink some coffee. …
5. Go outside. …
6. Eat regularly. …
7. Go for complex carbs. …
8. Opt for sugar-free drinks.