Want to train hard today? Or ,are you studying for an exam and need to keep your focus sharp and remember easier ?
Then i’ve got a life hack for you :the coffee power nap.
Caffeine has an ergogenic effect, improving capacity to do work or exercise, via a pathway that leads to raised adrenalin and increased blood flow to the heart and muscles.But ,coffee is very addictive !So ,watch out! Drinking coffee daily more than 3-4 weeks starts raising cortisol levels which in turn is very detrimental to our health on long term.
When we focus ,have intense brain activity or just a huge volume of thought through the day ,the neurons fire up and produce adenosine . The brain monitors the level of adenosine and when it reaches a high level it causes drowsiness and sleepiness . When taking a nap adenosine is not produced and leaves the receptors all clear for caffeine .
When awake caffeine hooks up with the receptor along with the adenosine.
What is the role of adenosine? In the brain adenosine is an inhibitory neurotransmitter.
This means, adenosine can act as a central nervous system depressant. In normal conditions, it promotes sleep and suppresses arousal. When awake the levels of adenosine in the brain rise each hour.
In the body, adenosine helps in cellular energy transfer by forming molecules like adenosine triphosphate (ATP) and adenosine diphosphate (ADP).
The power nap combines the benefits of both ,caffeine and sleep. Drinking an espresso and going fast to nap in maximum 20 minutes, before it has time to enter the bloodstream. Setting your alarm to wake you in maximum 20-25 from the moment you falled sleep is important.
You should wake up in 20-25 minutes to prevent sleep inertia and groginess cause by entering a deeper phase of sleep.
If you happen to sleep more than 20-25 minutes go for 90 minutes of sleep ,as 90 minutes is a complete cycle.
Example of Studies and Efficiency of naps and coffee naps:
A study , carried out by Dr Matthew Tucker, of the Centre for Sleep and Cognition at Harvard Medical School, found that napping aids the memory. But only when a person has made a conscious effort to learn. Groups which napped after studying performed 60% better than those who stood awake ,which score fell by 30%.
PEOPLE WHO TOOK A COFFEE NAP COMMITTED FEWER ERRORS IN A DRIVING SIMULATOR. Compared to both separate napp and coffee groups. a Japanese study found that people who took a caffeine nap before taking a series of memory tests performed significantly better on them compared with people who solely took a nap, or took a nap and then washed their faces or had a bright light shone in their eyes. They also subjectively rated themselves as less tired.
Now ,enjoy your coffee!