The BEST sleep experts will recommend staying away from coffee if you’ve already gone to bed.
But one neuroscientist says a dose of caffeine is a secret among professional nappers.
Brice Faraut, who studies the effects of sleep restriction at the Hôtel-Dieu Hospital in Paris, knows all the tricks in the book to combat sleep deprivation.
In his new book, Saved by the Siesta, he reveals why a cup of coffee can go hand in hand with a nap.
Napping, he says, is “becoming more culturally acceptable” and studies show a daily serving is “a highly effective, all-purpose cure for sleep deprivation.” “.
“There is scientific evidence that this practice not only cures extreme fatigue, but also combats drowsiness, pain, weakened immune system, stress, hypertension, obesity and heart-related diseaes”.
Brice says that drinking coffee immediately before taking a nap 20 to 30 minutes will help you overcome waking fatigue, Time reported.
“Caffeine takes about 20 minutes to stimulate and stimulate the brain, which means you’ll still be drowsy, but after a 20-30 minute nap, caffeine will keep you awake for four to six hours.” Brice said.
“It’s a favorite trick of regular nappers.”
Brice’s powerful approach to mid-day energy boost has been studied, with promising results.
For example, a Japanese study of 10 adults found that those with 15 minutes “Caffeine nap” performed better at computer tasks than those who took a nap then washed their face or were exposed to bright light.
Coffee and sleep are not often combined – if there is a general advice for Sleeplessthat is to avoid caffeine.
While it can help prepare you for the tasks ahead, it can make you more sleep deprived by keeping you up all night.
According to the Sleep Foundation, it takes about 4 to 6 hours for the body to break down half of the effects of caffeine, known as its “half-life.”
This means that, if you drink coffee in the afternoon, it can keep you awake when you go to bed at 10pm.
Even if you no longer feel the “buzz” of coffee, its effects on the brain – to block the sleep-promoting chemical adenosine – can leave you tossing and turning.
Brice agrees, and suggests to solve this problem, you should never take a nap too late in the day.
A 20-minute nap after 5 p.m. can be counterproductive, he says, as it “makes it harder for you to fall asleep at night.”
As a general rule, he recommends an interval of at least six hours from napping to bedtime.
Brice also recommends focusing on a 20 to 30 minute nap. Anything more can make you feel worse.
“The restorative properties of naps are determined by the sleep stages you enter while doing it,” he says.
“During a five or ten-minute nap, you’re mostly in light slow-wave sleep, while slow-wave deep sleep, the best type of recovery, begins in about 20 minutes.”
Being woken up by an alarm during a deep sleep can make you feel disoriented and irritable.
“A 10-minute nap is often enough to offset the effects of an hour of too little sleep at night and is the perfect preparation for afternoon meetings,” says Brice.
“The advantage is that it won’t result in post-sleep tossing, although it doesn’t last long enough to induce deep, slow-wave restorative sleep.”
https://www.thesun.ie/health/8265594/why-coffee-before-sleep-neuroscientist-caffeine-nap/ I’m a neuroscientist and here’s why you should drink coffee before bed