Stage 1 is the first and shallowest stage of sleep – it lasts anywhere from 5 to 10 minutes. Your eyes are closed, but it’s easy to wake you up. You probably won’t feel terribly refreshed if you nap for five minutes, but you shouldn’t feel too groggy, either. Stage 2 is a slightly deeper stage of shallow sleep. Your heart rate slows, your body temperature drops, and you begin to sleep into deep sleep. This may last 5-10 minutes. Stage 3 is the “deep sleep” stage. If you’re awoken during deep sleep, you will feel groggy and disoriented for a few minutes. [2] X Research source
The 20-minute power nap, sometimes called the stage 2 nap, is good for alertness and motor learning skills – things like typing and playing the piano.
Take a shower, if you have time. Make sure to run plenty of water into your face. Not only will washing your face make you feel less tired – it will make you look less tired. Wash your face thoroughly to rub out any lingering sleep-wrinkles.
Avoid drinking caffeine if you’re planning to fall back asleep anytime soon. Coffee affects everyone differently, but there’s a good chance that one dose will keep you awake for hours to come. Be aware that many caffeinated drinks have a diuretic effect. Drink coffee, if necessary, but be sure to also drink water.
Try dynamic stretches like lunges and high-knees. Try jumping jacks and squats. The faster you move, the more quickly your blood will get flowing.
