Many sleep-deprived office workers use their lunch breaks to take a nap메이저놀이터. In fact, studies have shown that taking a nap once or twice a week reduces the risk of cardiovascular events such as heart attack, stroke, and myocardial infarction.
However, sleeping too long during the day can lead to insomnia and even increase the risk of diabetes and dementia.
To recover from fatigue quickly and avoid disrupting nighttime sleep and circadian rhythms, experts recommend taking short naps of 20 to 30 minutes without falling into deep sleep.
You can also try a “coffee nap,” which involves drinking a cup of coffee before taking a nap to boost the effectiveness of your nap. A coffee nap involves drinking a cup of coffee just before napping and waking up 20 minutes later.
The caffeine starts to have a wakeful effect on the brain 20 minutes after it enters the body. If you drink coffee and then take a nap, the caffeine will break down the fatigue chemical adenosine, so you’ll be ready to focus on your work when you wake up.
A study from the Loughborough Sleep Research Center in the UK found that coffee nappers made fewer mistakes in a virtual driving test than those who only napped or drank coffee.
In addition to improving concentration, naps are also effective for improving long-term memory and boosting mood. During a nap, the hippocampus, which organizes new information, moves it into long-term memory and increases production of the mood-regulating hormone serotonin, which prevents fatigue and nervous excitement from building up in the body.