Why a Coffee Power Nap Works

Youre tired, but you dont have time to really sleep. Rather than taking a power nap or grabbing a cup of coffee, try taking a coffee power nap. Heres what a coffee power nap is and why it actually leaves you feeling more refreshed and awake than either a power nap or a cup of coffee or even a nap followed by coffee. What Is a Coffee Power Nap? You know what coffee is, but it might be helpful to review the power nap concept. A power nap is a short nap (15-20 minutes) that takes you into stage 2 sleep. Its just long enough to stave off some of the worst effects of sleep deprivation or exhaustion, but not so long that it drags you into slow wave sleep (SLS) or deep sleep, which would leave you feeling groggy if you ended it too soon (sleep inertia). Research has shown that even a 6-10 minute nap helps improve concentration, alertness, motor performance, and learning, while a 30 minute nap confers the benefits of a full sleep cycle, markedly reducing fatigue and reversing much of the physiological damage of sleep deprivation. A coffee power nap or caffeine power nap is when you drink coffee or a caffeinated beverage right before settling down for your nap. How a Coffee Power Nap Works The short explanation is that it takes about 20 minutes for caffeine to jolt your system and 45 minutes before it reaches maximum effect. So, the caffeine doesnt keep you from falling asleep, but its there to boost your performance the minute you wake up. Heres the longer explanation: When you drink coffee or tea or your favorite energy drink, the caffeine is absorbed into your blood stream through the walls of the small intestine. From there, the molecule travels to your brain, binding to the receptors that would accept adenosine, a molecule that accumulates when you are tired and causes you to feel sleepy. So, about 20 minutes after taking it, caffeine helps you feel more awake because additional adensoine cant find a binding location. When you sleep, even if its just a quick nap, your body naturally clears the adenosine from the neural receptors. This is why you feel more awake after a nap. When you drink coffee and take a nap, the sleep clears the adenosine so you wake up feeling refreshed, and then the caffeine kicks in and blocks the receptors so you wont get tired again as quickly. Plus, caffeine boosts your metabolism and gives you all those other great stimulant side effects. Its a win-win situation. How Do We Know It Works? Scientists cant get into your brain to see the neural receptors and measure binding rates, but the effects of the coffee power naps have been observed. One study conducted by scientists  at Loughborough University in the UK found that tired study participants made fewer mistakes in a driving simulator following a 15-minute coffee power nap. They got the benefits of the nap even if they reported having trouble falling asleep. Japanese researchers found test subjects performed better on memory tests and felt more rested following caffeine naps. The Japanese study also indicated exposure to bright light following a nap or washing your face could help wake you up.Of course, I advise you to conduct your own experiment to test out the coffee nap for yourself! How To Take a Coffee Nap Drink coffee or tea containing 100-200 mg of caffeine. Dont add sugar or milk. If you choose an energy drink, go sugar-free or else the surge in blood glucose levels may keep you from falling asleep. Alternatively, you could take a caffeine pill.Set your alarm for 20 minutes. Dont go past 30 minutes because the coffee nap works best if youre awake when the caffeine hits your system.Relax. Sleep. Enjoy. It helps to wear an eye mask or turn out the lights. Its okay if you cant fall all the way asleep. Research indicates even deep relaxation, such as meditation, makes a big difference.Wake up feeling refreshed! References Anahad OConnor, October 31, 2011, The New York Times, Really? The Claim: For a More Restful Nap, Avoid Caffeine, Retrieved Aug. 21, 2015. Rose Eveleth, Smithsonian magazine, October 24, 2013, What Is the Exactly Perfect Time to Drink Your Coffee?, Retrieved Aug. 21, 2015. Corrie Pikul, September 27, 2012, Oprah magazine, 6 More Health Myths—Busted!, Retrieved Aug. 21, 2015. Like this? You may also be interested in whether coffee can really sober up a drunk.

Post Traumatic Stress Disorder ( Ptsd ) - 961 Words

Post-Traumatic Stress Disorder Post-Traumatic Stress Disorder dates back to the war days. Although having this disorder was never documented it was seen in many soldiers during and after the war. The disorder didn’t have an official title. It was known as â€Å"shell shock†, â€Å"exhaustion† and â€Å"battle fatigue.† The disorder affected many soldiers during wars, not only physically but also their reputation. Many soldiers would have emotional breakdowns due to the disorder and some would flee the front lines. These actions would be the reason for the labels such as cowards, or too weak to handle the front lines. Among the first to identify and group behaviors of Post-Traumatic Stress Disorder were the Swiss military in 1678. Military physicians in the American Civil War were unable to treat soldiers with Post-Traumatic Stress Disorder symptoms so many of them were discharged with the reason being cowardice and lack of discipline. The disorder wasn’t identified and accepted u ntil 1905 by the Russian army who made the first connection of mental illness with the stress war has on a person. In WWI Post-Traumatic Stress Disorder symptoms were continuously viewed as weakness and those who had the symptoms were cowards. Due to the ignorance of the mental illness some of these soldiers were executed for their actions. The Vietnam War had the largest number of veterans affected. For decades the disorder wasn’t acknowledge for the effects it has on an individual. After studying andShow MoreRelatedPost Traumatic Stress Disorder ( Ptsd )990 Words   |  4 PagesPost-Traumatic Stress Disorder Post-traumatic stress disorder is a common anxiety disorder characterized by chronic physical arousal, recurrent unwanted thoughts and images of the traumatic event, and avoidance of things that can call the traumatic event into mind (Schacter, Gilbert, Wegner, Nock, 2014). About 7 percent of Americans suffer from PTSD. Family members of victims can also develop PTSD and it can occur in people of any age. The diagnosis for PTSD requires one or more symptoms to beRead MorePost Traumatic Stress Disorder ( Ptsd )1471 Words   |  6 PagesRunning head: POST-TRAUMATIC STRESS DISORDER 1 Post-Traumatic Stress Disorder Student’s Name Course Title School Name April 12, 2017  Post-Traumatic Stress Disorder Post-traumatic stress disorder is a mental disorder that many people are facing every day, and it appears to become more prevalent. This disorder is mainly caused by going through or experiencing a traumatic event, and its risk of may be increased by issuesRead MorePost Traumatic Stress Disorder ( Ptsd ) Essay1401 Words   |  6 PagesAccording to the Mayo-Clinic Post Traumatic Stress Disorder, commonly known as PTSD is defined as â€Å"Post-traumatic stress disorder (PTSD) is a mental health condition that s triggered by a terrifying event — either experiencing it or witnessing it. Symptoms may include flashbacks, nightmares and severe anxiety, as well as uncontrollable thoughts about the event† (Mayo Clinic Staff, 2014). Post Traumatic Stress disorder can prevent one from living a normal, healthy life. In 2014, Chris Kyle playedRead MorePost Traumatic Stress Disorder ( Ptsd )1198 Words   |  5 Pages Post-traumatic stress disorder(PTSD) is a mental illness that is triggered by witnessing or experiencing a traumatic event. â€Å"PTSD was first brought to public attention in relation to war veterans, but it can result from a variety of traumatic incidents, such as mugging, rape, torture, being kidnapped or held captive, child abuse, car accidents, train wrecks, plane crashes, bombings, or natural disasters such as floods or earthquakes(NIMH,2015).† PTSD is recognized as a psychobiological mentalRead MorePost Traumatic Stress Disorder ( Ptsd )1423 Words   |  6 Pages Mental diseases and disorders have been around since humans have been inhabiting earth. The field of science tasked with diagnosing and treating these disorders is something that is always evolving. One of the most prevalent disorders in our society but has only recently been acknowledged is Post Traumatic Stress Disorder (PTSD). Proper and professional diagnosis and definitions of PTSD was first introduced by the American Psychiatric Association(APA) in the third edition of the Diagnostic andRead MorePost Traumatic Stress Disorder ( Ptsd ) Essay1550 Words   |  7 PagesPost Traumatic Stress Disorder â€Å"PTSD is a disorder that develops in certain people who have experienced a shocking, traumatic, or dangerous event† (National Institute of Mental Health). Post Traumatic Stress Disorder (PTSD) has always existed, PTSD was once considered a psychological condition of combat veterans who were â€Å"shocked† by and unable to face their experiences on the battlefield. 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Post-traumaticRead MorePost Traumatic Stress Disorder ( Ptsd )1241 Words   |  5 Pages Stanley Health April 14, 2014 Post Traumatic Stress Disorder Post traumatic stressed disorder is a mental illness caused by an enormous amount of anxiety felt after a traumatic or life-threatening accident or event. This event causes intense feelings of fear and helplessness. Studies have shown that about 5 to 6 million people suffer from PTSD. (Thomas ) About 30% of those people are war veterans. Most war veterans who have served for our country who have PTSD from the war are homeless. About

Pay It Forward Paper Free Essays

You are thinking that this class Is going to be a waste of time, I know this because I was an DEED-100 student last semester. I also thought that it was a waste of time but the class has actually showed me some great habits for studying and managing time that I will use for the rest of my life. I am an eighteen year old who works at Innards and also has to find time with my friends and family, as well as playing acquitted for the USB team. We will write a custom essay sample on Pay It Forward Paper or any similar topic only for you Order Now I thought it would be difficult and a lot f pressure but with DEED-100 1 learned how to manage my time better so I could do great in college, have a job, and do hobbies in the meantime. I came Into college with a high school mentality. I soon figured out a week later that I cannot be In high school any more I have to treat this like it is college, Like It was my future. In high school I went to bed late and would wake up, go to school, and do my homework while my teacher Instructed during class. In college I cannot do that anymore, I have to do my homework before class and turn It In right at the beginning of class with most of my professors. I also can no longer study the night before or not study at all. The material is a lot more difficult to where I have to actually study in order to achieve. My mentality had changed when I was introduced to DEED-100. Not only does it teach you better time management but it also helps you with how you are going to take on studying for exams and taking notes in class. Ye noticed that taking notes in college is a lot more complex and different than taking notes in high school. In high school you write down everything the teacher rights down whether you understand it or not. In college the professor throws you bone, (key terms you must know!! ) and It Is your responsibility to write It down, study It, and know It the day of the exam. Managing homework and studying along with a Job and other priorities can be tough but I came up with a syste m to manage it effectively. My job does a great job at going around my schedule but sometimes it can still be hard. I just look at my work schedule for every week and I write what times I’m going to study before and after work. Then I write down what times I will spend with my friends and family along with doing hobbies such as Judith. This way my time schedule is nice and organized and I don’t have to worry whether or not I have enough time. It is following your schedule that is the hardest part I really had to commit to it. Time is money so you might as well manage your time better so you can save more money. This semester I had made a goal for myself, as a new college student I wanted to have at least a B average for my class grades. I knew that It would be a hard task coming In as a freshman barely knowing anything about college and how It was going to be. But now that the snow Is falling and winter break Is coming up and my first master is coming to a completion and I feel pretty confident about that B average habits to the DEED-100 class and its instructor as well as my success as a college student thus far. She was very helpful in all of my learning. Not only my professors are helpful though, there are other resources that have been quite useful for my success so far too. Whenever I am not too sure about a W-130 paper I can always count on the writing lab here on campus to help me out with my grammar and punctuation errors. Or when I am about to have a math exam and I am not too sure on how to graph a polynomial, or factor a quadratic equation, the math lab here on amp’s is open almost every day of the week. These resources have guided me to success all semester. If you give DEED-100 a chance like I did you will soon find out that it can aid you in your success as a college student. Not only will you learn to have effective study and note taking skills but your college life will be a lot less stressful and difficult with your time management skills. If taken on correctly DEED-100 will drive you to success. Sincerely. How to cite Pay It Forward Paper, Papers