#Wake me up in 30 minutes full

The Philips Wake-Up Light also has a sunset simulation of sorts, the same way it simulates the sunrise in the morning. I had a bad habit of scrolling through my phone before bed, so I wanted something that would encourage me to read more instead. Ironically, I initially bought this alarm clock to help me fall asleep. What I like about the Philips Wake-Up Light It helps me fall asleep faster You can set two alarms total, each with its own pre-programmed natural wake-up sounds-bird song, birds in the forest, zen garden, gentle piano, and seaside sounds-or FM radio station. The Philips Wake-Up Light alarm clock (model HF3520/60) simulates the sunrise by cycling through 20 brightness settings-from deep red through warm oranges and yellows to bright white-in the half-hour before your alarm sounds. Pulling yourself out of this very deep sleep results in the characteristic grogginess and impaired performance of sleep inertia, which can last anywhere from mere minutes to hours.Starting with deep red and working its way to bright white, the Philips Wake-Up Light's sunrise simulation lasts for 30 minutes. During NREM Stage 3 sleep, your muscles relax more, your blood pressure and breathing rate decrease, and slow brain waves begin to emerge. NREM Stage 1 lasts five to 10 minutes NREM Stage 2 lasts 10 to 20 minutes and then NREM Stage 3 sets in. It's all about the sleep stages, which go as follows:

This is why experts recommend keeping naps to just 10 to 20 minutes, among other nap best practices. Sleep inertia results from waking abruptly out of deep sleep or slow wave sleep, which is the kind of sleep you start to fall into approximately 30 minutes into snoozing.

#Wake me up in 30 minutes full

That familiar groggy feeling is called ' sleep inertia,' and it means that your brain wants to keep sleeping and complete a full sleep cycle. So like tip number one, coffee naps come down to the timing. If you drink coffee too long before you plan to nap, however, you risk losing your opportunity for a nap if the caffeine sets in and keeps you awake. If everything works out, you'll wake up feeling extra refreshed and energized because the effects of caffeine peak around 30-60 minutes after consumption, which is shortly after you should wake up from a nap. A 'coffee nap' refers to guzzling some caffeine right before your nap. Light exercise, such as stretching and walking, as well as intense workouts can boost energy and mood, which can fend off afternoon slumps. Research shows that washing your face and getting some sunlight can combat post-nap grogginess, as can listening to music.

Wash your face or splash it with cold water.

If natural daylight isn't enough to spark your system, try one of these tactics for a stronger wake-up call: Remaining in bed in that sort of half-asleep, super drowsy state can make post-nap grogginess more intense or extend for a longer period of time.Īnd when you do get out of bed, expose yourself to natural daylight by opening curtains or blinds to make sure your body knows it isn't bedtime and there are still things to be done. It can be super tempting to hit snooze or spend a few minutes scrolling on your phone, but fight the urge.

Napping close to your bedtime can confuse your body and make you feel groggy for the remainder of the evening, especially if daylight is already waning when you wake up from your nap.

However, unless you're super in-tune with your sleep cycle and can pinpoint the exact time you need to wake up, you're better waking up before you ever reach deep sleep.Īdditionally, you should try to nap as early in the afternoon as possible.

The exception is if you have enough time to nap for an entire sleep cycle, which lasts approximately 90 to 120 minutes.