≈ 午休 ≈ Midday/Daytime Snoozing/Dozing ≈ Cat Napping ≈ Power Nap ≈ Siesta

Afternoon Boost: To deal with “post-lunch dip/slump”

Napping is meant to provide a temporary recharge to your body battery, whereas sleeping provides a complete reset.

Best Nap Timing

• Early Afternoon (1–3 PM) — Taking a nap when adenosine levels are naturally high during the day
  • By this time, adenosine has built up enough since waking, so a short nap can reduce sleep pressure without interfering too much with nighttime sleep.
  • Also aligns with the circadian dip in alertness (7–8 hours after waking), making it easier to fall asleep.
• Avoid Late Afternoon/Evening Naps (after ~4–5 PM)
  • A nap too late can reduce adenosine too close to bedtime, delaying nighttime sleep schedule and reducing sleep quality at night.

Ideal Nap Duration

• 10–20 minutes → Light sleep, quick adenosine clearance, no grogginess.
• ~90 minutes → Full sleep cycle, can be helpful if sleep-deprived, but can interfere with nighttime sleep if too late in the day.
• 不要超過 30 分鐘：一個完整的睡眠週期大約為 90–110 分鐘。所以當午睡超過 30 分鐘後，人體會進入深眠期，在這個時候醒來，反而會全身無力。

Nappuccino / Coffee Nap / Stimulant Nap

Drinking coffee immediately before a 20-minute nap—about the time it takes for caffeine to take effect—can leave you feeling significantly more alert afterward than relying on coffee or a nap alone.

Tips

• 不要躺在床上睡，但可以躺在沙發或瑜伽墊上睡
• Plan for some extra time to recover from your nap by taking a walk outside after your nap to get some sunshine and regain your full focus and energy.

References

See Also