Science tells us, through repeated studies, that we should aim for a solid 7 to 8 hours of shut-eye. A few of us, through rare genetic mutations, can get by with 4 to 5 hours of sleep per evening, too. But what about the rest of us who can’t get 8 hours of sleep, and can’t function on as little as 5?
Unfortunately, science seems to have overlooked those who require only 6 to 7 hours of sleep, leaving them feeling ignored and underslept. And if you deprive yourself of even just one hour of necessary sleep, your performance will be as bad as someone who’s legally drunk. So, if you think you can burn the candle at both ends, think again.
If you’re having trouble getting enough sleep, there’s hope. Bi-phasic sleeping, or a nap later in the day, can help you catch up on much-needed rest. Just make sure your nap is no longer than 20 to 30 minutes, or you’ll suffer the dreaded sleep inertia. It’s a groggy, disorienting feeling that lasts anywhere from 15 minutes to a couple of hours. You all know what I am talking about, too — it’s brutal.
If you need a quick pick-me-up, caffeine can be your savior. A strong cup of coffee, containing 150 mg of caffeine, can temporarily offset the effects of sleep deprivation. However, it’s important to remember that no amount of caffeine can make up for prolonged periods of sleep deprivation.
But what if we combined the two? If you’re looking for the ultimate energy boost, try a “coffee nap” (or a Nappuccino, as I like to call it). Drink a cup of coffee and then take a quick 20-to-30-minute nap. The caffeine will kick in just as you’re waking up, giving you the best of both worlds. And it works, even if you struggle to fall asleep during the nap!