The combination of afternoon sleepiness, sleeping on your stomach and that was the best!
Late-afternoon sleepiness: Willpower alone won't fix it [Tokai University research + 2 tips]
2:00 PM.
I was staring at my computer, but before I knew it, I was thinking, "Zzz..."
Have you ever wondered, "Why do I feel so sleepy after lunch?"
Actually, that's not just your imagination.
This has been proven by research at Tokai University .
The experiment was carried out by engineering students.
Professors at Tokai University conducted a thorough investigation into whether taking a short nap on your stomach during your lunch break would help you work or study more efficiently in the afternoon.
The participants were male university students aged 18 to 22.
Eight fresh members who slept well and don't usually take naps.
"Around 2pm" is the time when people are said to feel most sleepy,
・No naps
・Just a nap
・Nap + caffeine
They tried out three different patterns and compared which one was the most refreshing.
Summary of experimental results
| Experimental conditions | performance | Reduced drowsiness |
|---|---|---|
| No naps | ✕ Low | No reduction |
| Nap only | △ Slight improvement | △ Slightly reduced |
| Nap + caffeine | ◎ Great improvement | ◎ Significantly reduced |
Now this is clearly evident.
A nap plus caffeine is far better than just a nap.
Both my afternoon performance and the subjective feeling of sleepiness, such as "Wow, I'm so sleepy..." improved dramatically.
It is especially effective if you do it around 2pm when you are at your most sleepy.
...I guess it would be better for humans to properly utilize the power of science rather than just relying on sheer willpower.
Now comes the real thing. Here are two tips to help you get through the afternoon!
Tip 1: Try the legendary "caffeine nap"Have you ever heard of a caffeine nap?
In short, this is what it comes down to.
I gulp down some coffee and go to bed right away.
You might be thinking, "What? I've had caffeine and still want to fall asleep?" But it takes 20 to 30 minutes for the caffeine to start working.
So it doesn't work while you're sleeping → it starts working just as you wake up → you feel incredibly refreshed!
By the way, the key is to limit your nap to 15 to 20 minutes .
Be careful, if you sleep more than that, you will end up sleeping too hard and feel tired.
When you wake up from a nap, it's recommended that you expose yourself to as much bright light as possible.
Open the curtains and let in some sunlight, turn on your desk lamp, stare at your smartphone screen... (←do this in moderation).
Bright light is the switch that tells your brain, "It's morning! Wake up!"
Even though it's the afternoon, it feels like a reset and makes you feel refreshed.
Summary: Napping isn't slacking off. It's a strategy!
- ✅ A nap is fine, but adding some caffeine is even better!
- ✅ The best time to prepare is around 2pm.
- ✅ The mysterious move of "drinking caffeine before going to sleep" actually makes sense
- ✅ When you wake up, expose yourself to light to tell your brain, "Wake up!"
It's inevitable that your productivity will decrease in the afternoon.
But knowing how to master it is an adult skill.
Revolutionize your afternoon with the triple combo of nap, coffee, and light.
References:
Tokai University: https://www.u-tokai.ac.jp/uploads/sites/12/2021/03/No.1_PP40-46.pdf
