Coffee or nap? Why not both?

Did you spend your night going out with friends or stayed up late for exam preparation and assignments? You know in advance if you don't have enough sleep, the next day you will be tired and sleepy during the day especially you will struggle to cope with lectures and tutorials.

At that time, you might want to take quick nap or drink a cup of coffee to boost your performance and brain functions. But most of time, you would drink a cup of coffee to make you alert because you know it is just as effective as taking nap.

But have you ever felt drowsy even though you already had a cup of coffee? It is normal phenomenon because Caffeine doesn't make you feel alert immediately. Some studies have found that it is more effective to take a ‘Coffee Nap’ to improve performances and relieve fatigue, than coffee or nap on their own.

What is Coffee Nap?

So what is ‘Coffee Nap’? Coffee nap is drinking a cup of coffee followed by a 15-20 minutes rest that will improve performance and productivity.

When you drink caffeine it takes about 20-30 minutes to get absorbed into your bloodstream then kick starts your brain chemistry by blocking receptors normally filled by similar energy transferring molecules of Adenosine, a chemical compound in your brain known for causing drowsiness. 

Adenosine makes you feel sleepy by slowing down your brain’s nerve cell activity; so after 20 minutes when caffeine naturally takes Adenosine’s place in the receptors, the nerve cells speed up giving us that jolt of caffeine energy and focus.

Several UK researches have found that when subjects took a 15 minute coffee nap, they scored higher on a driving simulator test. Also in Japan, scientists found their subjects scored higher on memory tests after coffee naps.

Next time when you are having a weary day, why don't you take a ‘Coffee Nap’? Follow on our blog and our team will introduce you the best tips on how to maximize your napping experience and reveal some of the best spots to take a nap in Macquarie University campus. So grab a coffee, pick a spot and take a nap. You don’t have to fall into a deep sleep for a coffee nap to work. Half-sleep or dozing has proven to be just as effective. But don't forget to an alarm because you don't want to miss out on lectures and tutorials!

Image sources are

http://lifehacker.com/naps-vs-coffee-which-is-better-when-youre-exhausted-1730643671

http://health.howstuffworks.com/mental-health/sleep/basics/why-is-coffee-and-nap-better-than-either-by-itself.htm

Information sources are

https://blog.bulletproof.com/coffee-naps-bulletproof-power-nap/ http://www.sleephealthfoundation.org.au/public-information/fact-sheets-a-z/352-napping.html

Writer

James Eungil Cho

eungil.cho@students.mq.edu.au

Sleeping Correctly

Sleeping Correctly

Have you ever had a bad sleep (or a painful one) where you wake up wondering whether you were tossed out of a UFO and back into your bed like some sort of rag doll. Well that's every time I went to sleep. At least it used to be until I did some research and discovered studies from numerous Chiropractors and Chiropractic association's. One of which being the American Chiropractic Association who has released a guide on how to sleep properly, in terms of proper sleeping posture. 

Who knew there was a way to sleep on your back "Properly"? Well according to the ACA, you must roll up a sheet or a towel. Tie the towel around your waist in order to provide some support for your lumbar spine. The lumbar spine support allows the spine to remain in a natural position and remain properly aligned. This method provides better napping for your back posture and spinal quality.

The ACA also recommends you use a comfortable and supportive mattress. This means not any mattress will do, and might be a good time to throw away that barely bearable mattress your dad gave you when you moved out. The ACA also recommends you place a small pillow to bolster or elevate your knees while you bend them slightly. This is to allow for better blood flow and comfort in the bottom part of your body as well as spinal alignment. Another recommendation for posturing your neck would be to put some sort of roll under it to allow improved posture. Just as your neck posture can change while typing with a keyboard at a desk, so can it while you sleep.

The ACA also has recommendations for people who may sleep on their sides. One of these is to properly use pillows that are the right size. Large pillows are mainly there for decoration and can really mess with your neck posture. Instead, use a pillow where your face can comfortably face either side straight. Keeping a pillow between your knees can keep the pelvis straight and prevent it from altering posture during your sleep. And a key recommendation is to keep your knees away from your chest comfortably but also avoid sleeping in a fetal position as this is similar to sleeping in a box and will cramp your body and is generally a very uncomfortable posture for anyone who has not compressed their entire body...yet.

A very important thing to remember when sleeping on your side is to change which side you sleep one. One thing that can happen by sleeping on one side for prolonged periods of time is that your spine, chest and organs can shift to one side which is something you want to avoid. To avoid this, the easiest thing to do is sleep on both sides of the bed rather than just the one.

I hope this blog has made you all masters at napping safely and stopped you from waking up in some sort painful position.

- Image sources are
http://askdrernst.com/wp-content/uploads/Sleep-798x530.jpg
http://www.exhab.com/sleep-posture/
- Information Source
http://www.acatoday.org/content_css.cfm?CID=1452
http://oldsite.acatoday.org/content_css.cfm?CID=3124

Writer -
Aleksandar Bjelosevic
alexbjelosevic@gmail.com

Wake Up!

Welcome to MacqNap

Your personal assistant and guide when it comes to finding the most comfiest, cosiest and relaxing benches, beanbags, couches and hidey-holes on the Macquarie University campus. This blog will be frequently updated with secret sleep-spaces, as well as some top nap tips and other hidden gems found on campus that can improve your uni experience.

Meet the Team!

Julia Gapon
As a first year student, many would think Julia's knowledge of the best and most secret places on campus to nap would be limited. However, you'd be surprised to know that her engagement with uni societies has helped her discover nap-spots that the common student would never have found. 

Lousie Le
I have never been a night owl and thats not such a bad thing, but on those nights I'm up a little later than usual I am really struggling! So I definitely have some tips and tricks up my sleeve about finding the right paces to repay your sleep debt!

Lousie's love for travel and food have not only sculpted her into a person of culture but has also assisted in her finding of ultimate nap-spots world-wide. We're graced to have her on our small team!

James Eungil Cho
We all know a champion sleeper, that one guy that can sleep for 14 hours straight and then wake up as if nothing had happened. James tops all champion sleepers – he once slept for an entire 24 hours – and has the best tips and information on how you can become one too.

Katie McArthur
Katie is a connoisseur in comfort. In her own home, she houses a record-topping 22 couches and mattresses as well as only using the best bedding and pillows. If it's not comfy, it's not worthing sleeping on. She's got the best advice on making sure you'll wake up refreshed and not aching in every muscle.

Aleksandar Bjelosevic
Aleksandar knows what it's like to never have time for a full night's rest. Juggling uni, babysitting and his job as a part-time model, it's hard to find time to get a good rest. His experiences in maximising sleep with a limited amount of time make him beneficial to the MacqNap team!

Author: Julia Gapon
Image: 
https://game-solver.com/wp-content/uploads/2015/04/Guess-Up-Emoji-Sleepy-Head.png