Latest news with #nap
The Guardian
a day ago
- Health
- The Guardian
Why do I feel so much worse after a nap – and how can I avoid it?
I woke up on the couch feeling nauseous and groggy, with a needle-jabbing-my-temples headache. Was it the flu? Did I eat something bad? There was drool on my cheek, and I glanced at the clock. I remembered checking the time at 1.30 pm; it was now 4pm. I'd accidentally taken a nap. Many people say there's nothing like a good nap – but not me. It always gives me stomach-turning nausea, usually for the rest of the day. So I do my best to avoid dozing, even when I need the rest. In college, I'd power through even if I pulled an all-nighter. But now, as a mom, my no-nap lifestyle is more difficult to maintain. I feel like I'm playing real-life 'would you rather': zombie-tired from staying up all night with my crying baby or spin-cycle sick? Dr Waiz Wasey, a Mayo Clinic-trained sleep physician based in Scottsdale, Arizona, says symptoms such as nausea, dizziness and lightheadedness after a nap are common. These can vary from mild to day-ruining, and could have different causes. Because of this, he says, treatment isn't one-size-fits-all. There are several reasons people might experience nausea, dizziness or a generally unwell feeling after a nap. Sleep inertia: Wasey says sleep inertia, characterized by dizziness, lightheadedness, nausea and disorientation, is one of the main reasons people feel sick after taking a snooze. Sleep cycles typically last about 90 minutes, which includes three sleep stages plus REM sleep. People usually go through three or four sleep cycles per night, but when nappers wake without completing a full cycle, they may experience unpleasant, often disorienting, symptoms, he says. Most cases of sleep inertia are mild and resolve on their own after about 20 minutes, says Dr Funke Afolabi-Brown, a triple-board-certified sleep medicine physician based in Philadelphia. But extreme cases can involve 'debilitating symptoms lasting four to six hours, sometimes with vomiting or panic-like symptoms'. Sleep inertia isn't nap-specific: it can also happen when you wake from a night's sleep. But this is less common, says Wasey, as someone who has completed a few sleep cycles feels more restored upon waking. Symptoms also tend to be more severe after a nap because of your body's circadian rhythm, or natural daily sleep cycle. 'Your body isn't expecting to sleep in the afternoon,' Afolabi-Brown says. 'Morning grogginess usually resolves within 15-30 minutes, while post-nap symptoms may persist longer.' Wasey notes that people who have sleep apnea, insomnia or sleep deprivation are more likely to experience more extreme symptoms of sleep inertia. Gastrointestinal issues: Acid reflux – also called gastroesophageal reflux or heartburn – is a common cause of nausea, dizziness and chest pain after resting, says Dr Bharat Pothuri, a board-certified gastroenterologist based in Houston, Texas. It is characterized by stomach acid traveling into the esophagus, and lying down after eating makes it worse, says Pothuri. Just about everyone will experience some acid reflux now and then, Pothuri adds, especially after eating fatty or acidic foods. But some experience more severe symptoms. About 20% of the US population is affected by frequent acid reflux, or gastroesophageal reflux disease (also known as Gerd), and is more likely to experience nausea after lying down. Stomach issues can show up after a full night's rest, but it's especially common for daytime snoozers because they may lie down directly after lunch or a snack. Dr Rucha Mehta Shah, a board-certified gastroenterologist in Scottsdale, Arizona, says diet plays a role. 'Certain foods like fatty, fried, creamy, dairy or high-fiber foods can sit longer and cause more symptoms,' she says. Sign up to Well Actually Practical advice, expert insights and answers to your questions about how to live a good life after newsletter promotion Other causes: Dehydration and low blood sugar can make a person feel unwell upon waking, says Wasey. Sleep apnea, a condition where one's breathing stops and starts abruptly during sleep, can cause symptoms such as headaches, sore throat and even anxiety. 'Disruptions in breathing can lead to drops in oxygen levels that can trigger headaches, dizziness, and nausea,' he explains. Less common issues include dysautonomia, the inability to regulate involuntary body functions such as heart rate and blood pressure, and benign paroxysmal positional vertigo, characterized by dizziness after your head changes positions, such as lying down or sitting up in bed. If you suspect any of these, Wasey says to talk with a doctor. A short slumber is a safe bet. 'We always encourage naps to be brief: 20 minutes or less,' says Wasey. 'If a nap is more than 20 minutes, it can go into deep sleep. If they wake during deep sleep, they're more likely to experience unpleasant symptoms upon waking.' If a quick lie-down doesn't seem like enough, give yourself time to complete one full 90-minute sleep cycle. 'I tell patients to either do a 20-minute or a 90-minute nap,' he says. If GI issues are causing problems, keep the nap under half an hour, says Pothuri. The digestive system tends to slow down after 20 minutes of sleep, which means food stays in the stomach longer. Plus, less horizontal time means less time for stomach acid to irritate the esophagus. Keep naps short, says Wasey – or skip them altogether. It helps to have a good night's rest, he says: 'Start a bedtime routine by winding down, reading a book or meditating, and limit blue light one to two hours before actual bedtime.' Afolabi-Brown says that if you take a nap, doing so earlier in the day can help ensure you don't have trouble sleeping at night. Snoozing too long or too late in the day can reduce your sleep drive, the pressure to sleep that builds in our bodies the longer we're awake. If you suspect GI issues, Shah recommends waiting until your food has digested before lying down – ideally three to four hours. If that's not realistic, try to avoid spicy, acidic and fatty foods before napping. And when you lie down, prop yourself up with pillows or an adjustable mattress. 'We want to work with gravity,' says Shah. 'Keeping the head and chest elevated will mean less acid injury to the lower part of the esophagus.' Over-the-counter antacids can alleviate symptoms, but if discomfort persists, Shah recommends seeing a doctor. Prescription medications may provide more relief, or a physician may want to check for other issues in the esophagus, such as infection, ulcers or esophagitis. After speaking with the experts, I set aside a day to try their advice. I kept breakfast and lunch simple, swapping an acidic orange for toast and ignoring lasagne leftovers in favor of a light salad. When my son went down for a nap, I made a mini mountain of pillows to prop myself up and set an alarm for 20 minutes. When I woke up, I felt refreshed, rested and happy – no nausea or brain fog. I don't always have the forethought to avoid triggering foods or arrange pillows. But thanks to these adjustments, I've discovered that there really is nothing like a good nap. Jillian Pretzel is a freelance journalist in Southern California
Yahoo
2 days ago
- Health
- Yahoo
Why do I feel so much worse after a nap – and how can I avoid it?
I woke up on the couch feeling nauseous and groggy, with a needle-jabbing-my-temples headache. Was it the flu? Did I eat something bad? There was drool on my cheek, and I glanced at the clock. I remembered checking the time at 1.30 pm; it was now 4pm. I'd accidentally taken a nap. Many people say there's nothing like a good nap – but not me. It always gives me stomach-turning nausea, usually for the rest of the day. So I do my best to avoid dozing, even when I need the rest. In college, I'd power through even if I pulled an all-nighter. But now, as a mom, my no-nap lifestyle is more difficult to maintain. I feel like I'm playing real-life 'would you rather': zombie-tired from staying up all night with my crying baby or spin-cycle sick? Dr Waiz Wasey, a Mayo Clinic-trained sleep physician based in Scottsdale, Arizona, says symptoms such as nausea, dizziness and lightheadedness after a nap are common. These can vary from mild to day-ruining, and could have different causes. Because of this, he says, treatment isn't one-size-fits-all. Why do I feel sick after a nap? There are several reasons people might experience nausea, dizziness or a generally unwell feeling after a nap. Sleep inertia: Wasey says sleep inertia, characterized by dizziness, lightheadedness, nausea and disorientation, is one of the main reasons people feel sick after taking a snooze. Related: The five kinds of rest – and why they matter for new mothers Sleep cycles typically last about 90 minutes, which includes three sleep stages plus REM sleep. People usually go through three or four sleep cycles per night, but when nappers wake without completing a full cycle, they may experience unpleasant, often disorienting, symptoms, he says. Most cases of sleep inertia are mild and resolve on their own after about 20 minutes, says Dr Funke Afolabi-Brown, a triple-board-certified sleep medicine physician based in Philadelphia. But extreme cases can involve 'debilitating symptoms lasting four to six hours, sometimes with vomiting or panic-like symptoms'. Sleep inertia isn't nap-specific: it can also happen when you wake from a night's sleep. But this is less common, says Wasey, as someone who has completed a few sleep cycles feels more restored upon waking. Symptoms also tend to be more severe after a nap because of your body's circadian rhythm, or natural daily sleep cycle. 'Your body isn't expecting to sleep in the afternoon,' Afolabi-Brown says. 'Morning grogginess usually resolves within 15-30 minutes, while post-nap symptoms may persist longer.' Wasey notes that people who have sleep apnea, insomnia or sleep deprivation are more likely to experience more extreme symptoms of sleep inertia. Gastrointestinal issues: Acid reflux – also called gastroesophageal reflux or heartburn – is a common cause of nausea, dizziness and chest pain after resting, says Dr Bharat Pothuri, a board-certified gastroenterologist based in Houston, Texas. It is characterized by stomach acid traveling into the esophagus, and lying down after eating makes it worse, says Pothuri. Just about everyone will experience some acid reflux now and then, Pothuri adds, especially after eating fatty or acidic foods. But some experience more severe symptoms. About 20% of the US population is affected by frequent acid reflux, or gastroesophageal reflux disease (also known as Gerd), and is more likely to experience nausea after lying down. Stomach issues can show up after a full night's rest, but it's especially common for daytime snoozers because they may lie down directly after lunch or a snack. Dr Rucha Mehta Shah, a board-certified gastroenterologist in Scottsdale, Arizona, says diet plays a role. 'Certain foods like fatty, fried, creamy, dairy or high-fiber foods can sit longer and cause more symptoms,' she says. Related: You snooze, you muse: how to nap like a genius Other causes: Dehydration and low blood sugar can make a person feel unwell upon waking, says Wasey. Sleep apnea, a condition where one's breathing stops and starts abruptly during sleep, can cause symptoms such as headaches, sore throat and even anxiety. 'Disruptions in breathing can lead to drops in oxygen levels that can trigger headaches, dizziness, and nausea,' he explains. Less common issues include dysautonomia, the inability to regulate involuntary body functions such as heart rate and blood pressure, and benign paroxysmal positional vertigo, characterized by dizziness after your head changes positions, such as lying down or sitting up in bed. If you suspect any of these, Wasey says to talk with a doctor. Does the length of a nap matter? A short slumber is a safe bet. 'We always encourage naps to be brief: 20 minutes or less,' says Wasey. 'If a nap is more than 20 minutes, it can go into deep sleep. If they wake during deep sleep, they're more likely to experience unpleasant symptoms upon waking.' If a quick lie-down doesn't seem like enough, give yourself time to complete one full 90-minute sleep cycle. 'I tell patients to either do a 20-minute or a 90-minute nap,' he says. If GI issues are causing problems, keep the nap under half an hour, says Pothuri. The digestive system tends to slow down after 20 minutes of sleep, which means food stays in the stomach longer. Plus, less horizontal time means less time for stomach acid to irritate the esophagus. How can you prevent and treat post-nap nausea? Keep naps short, says Wasey – or skip them altogether. It helps to have a good night's rest, he says: 'Start a bedtime routine by winding down, reading a book or meditating, and limit blue light one to two hours before actual bedtime.' Afolabi-Brown says that if you take a nap, doing so earlier in the day can help ensure you don't have trouble sleeping at night. Snoozing too long or too late in the day can reduce your sleep drive, the pressure to sleep that builds in our bodies the longer we're awake. If you suspect GI issues, Shah recommends waiting until your food has digested before lying down – ideally three to four hours. If that's not realistic, try to avoid spicy, acidic and fatty foods before napping. And when you lie down, prop yourself up with pillows or an adjustable mattress. 'We want to work with gravity,' says Shah. 'Keeping the head and chest elevated will mean less acid injury to the lower part of the esophagus.' Related: How to sleep well at any age – from babies (and their parents) to dog-tired midlifers Over-the-counter antacids can alleviate symptoms, but if discomfort persists, Shah recommends seeing a doctor. Prescription medications may provide more relief, or a physician may want to check for other issues in the esophagus, such as infection, ulcers or esophagitis. After speaking with the experts, I set aside a day to try their advice. I kept breakfast and lunch simple, swapping an acidic orange for toast and ignoring lasagne leftovers in favor of a light salad. When my son went down for a nap, I made a mini mountain of pillows to prop myself up and set an alarm for 20 minutes. When I woke up, I felt refreshed, rested and happy – no nausea or brain fog. I don't always have the forethought to avoid triggering foods or arrange pillows. But thanks to these adjustments, I've discovered that there really is nothing like a good nap. Jillian Pretzel is a freelance journalist in Southern California
The Guardian
3 days ago
- Health
- The Guardian
Why do I feel so much worse after a nap – and how can I avoid it?
I woke up on the couch feeling nauseous and groggy, with a needle-jabbing-my-temples headache. Was it the flu? Did I eat something bad? There was drool on my cheek, and I glanced at the clock. I remembered checking the time at 1.30 pm; it was now 4pm. I'd accidentally taken a nap. Many people say there's nothing like a good nap – but not me. It always gives me stomach-turning nausea, usually for the rest of the day. So I do my best to avoid dozing, even when I need the rest. In college, I'd power through even if I pulled an all-nighter. But now, as a mom, my no-nap lifestyle is more difficult to maintain. I feel like I'm playing real-life 'would you rather': zombie-tired from staying up all night with my crying baby or spin-cycle sick? Dr Waiz Wasey, a Mayo Clinic-trained sleep physician based in Scottsdale, Arizona, says symptoms such as nausea, dizziness and lightheadedness after a nap are common. These can vary from mild to day-ruining, and could have different causes. Because of this, he says, treatment isn't one-size-fits-all. There are several reasons people might experience nausea, dizziness or a generally unwell feeling after a nap. Sleep inertia: Wasey says sleep inertia, characterized by dizziness, lightheadedness, nausea and disorientation, is one of the main reasons people feel sick after taking a snooze. Sleep cycles typically last about 90 minutes, which includes three sleep stages plus REM sleep. People usually go through three or four sleep cycles per night, but when nappers wake without completing a full cycle, they may experience unpleasant, often disorienting, symptoms, he says. Most cases of sleep inertia are mild and resolve on their own after about 20 minutes, says Dr Funke Afolabi-Brown, a triple-board-certified sleep medicine physician based in Philadelphia. But extreme cases can involve 'debilitating symptoms lasting four to six hours, sometimes with vomiting or panic-like symptoms'. Sleep inertia isn't nap-specific: it can also happen when you wake from a night's sleep. But this is less common, says Wasey, as someone who has completed a few sleep cycles feels more restored upon waking. Symptoms also tend to be more severe after a nap because of your body's circadian rhythm, or natural daily sleep cycle. 'Your body isn't expecting to sleep in the afternoon,' Afolabi-Brown says. 'Morning grogginess usually resolves within 15-30 minutes, while post-nap symptoms may persist longer.' Wasey notes that people who have sleep apnea, insomnia or sleep deprivation are more likely to experience more extreme symptoms of sleep inertia. Gastrointestinal issues: Acid reflux – also called gastroesophageal reflux or heartburn – is a common cause of nausea, dizziness and chest pain after resting, says Dr Bharat Pothuri, a board-certified gastroenterologist based in Houston, Texas. It is characterized by stomach acid traveling into the esophagus, and lying down after eating makes it worse, says Pothuri. Just about everyone will experience some acid reflux now and then, Pothuri adds, especially after eating fatty or acidic foods. But some experience more severe symptoms. About 20% of the US population is affected by frequent acid reflux, or gastroesophageal reflux disease (also known as Gerd), and is more likely to experience nausea after lying down. Stomach issues can show up after a full night's rest, but it's especially common for daytime snoozers because they may lie down directly after lunch or a snack. Dr Rucha Mehta Shah, a board-certified gastroenterologist in Scottsdale, Arizona, says diet plays a role. 'Certain foods like fatty, fried, creamy, dairy or high-fiber foods can sit longer and cause more symptoms,' she says. Sign up to Well Actually Practical advice, expert insights and answers to your questions about how to live a good life after newsletter promotion Other causes: Dehydration and low blood sugar can make a person feel unwell upon waking, says Wasey. Sleep apnea, a condition where one's breathing stops and starts abruptly during sleep, can cause symptoms such as headaches, sore throat and even anxiety. 'Disruptions in breathing can lead to drops in oxygen levels that can trigger headaches, dizziness, and nausea,' he explains. Less common issues include dysautonomia, the inability to regulate involuntary body functions such as heart rate and blood pressure, and benign paroxysmal positional vertigo, characterized by dizziness after your head changes positions, such as lying down or sitting up in bed. If you suspect any of these, Wasey says to talk with a doctor. A short slumber is a safe bet. 'We always encourage naps to be brief: 20 minutes or less,' says Wasey. 'If a nap is more than 20 minutes, it can go into deep sleep. If they wake during deep sleep, they're more likely to experience unpleasant symptoms upon waking.' If a quick lie-down doesn't seem like enough, give yourself time to complete one full 90-minute sleep cycle. 'I tell patients to either do a 20-minute or a 90-minute nap,' he says. If GI issues are causing problems, keep the nap under half an hour, says Pothuri. The digestive system tends to slow down after 20 minutes of sleep, which means food stays in the stomach longer. Plus, less horizontal time means less time for stomach acid to irritate the esophagus. Keep naps short, says Wasey – or skip them altogether. It helps to have a good night's rest, he says: 'Start a bedtime routine by winding down, reading a book or meditating, and limit blue light one to two hours before actual bedtime.' Afolabi-Brown says that if you take a nap, doing so earlier in the day can help ensure you don't have trouble sleeping at night. Snoozing too long or too late in the day can reduce your sleep drive, the pressure to sleep that builds in our bodies the longer we're awake. If you suspect GI issues, Shah recommends waiting until your food has digested before lying down – ideally three to four hours. If that's not realistic, try to avoid spicy, acidic and fatty foods before napping. And when you lie down, prop yourself up with pillows or an adjustable mattress. 'We want to work with gravity,' says Shah. 'Keeping the head and chest elevated will mean less acid injury to the lower part of the esophagus.' Over-the-counter antacids can alleviate symptoms, but if discomfort persists, Shah recommends seeing a doctor. Prescription medications may provide more relief, or a physician may want to check for other issues in the esophagus, such as infection, ulcers or esophagitis. After speaking with the experts, I set aside a day to try their advice. I kept breakfast and lunch simple, swapping an acidic orange for toast and ignoring lasagne leftovers in favor of a light salad. When my son went down for a nap, I made a mini mountain of pillows to prop myself up and set an alarm for 20 minutes. When I woke up, I felt refreshed, rested and happy – no nausea or brain fog. I don't always have the forethought to avoid triggering foods or arrange pillows. But thanks to these adjustments, I've discovered that there really is nothing like a good nap. Jillian Pretzel is a freelance journalist in Southern California
Yahoo
05-08-2025
- Health
- Yahoo
Struggling With a Tough Decision? Here's Why You Should Sleep on It, Psychologists Say
Key Takeaways A short nap that reaches the N2 stage of sleep can significantly increase your chances of having a 'eureka' moment—more so than staying awake or just lightly dozing. During sleep, your brain reorganizes information, strengthens important memories, and reduces emotional reactivity—making tough decisions easier to handle. Simple changes like avoiding caffeine late in the day, sticking to a sleep schedule, and limiting screen time before bed can help you sleep deeper and think making a major decision, you might opt to 'sleep on it' first. But this isn't just an excuse to stall: in some circumstances, it can actually lead to breakthrough 'eureka' moments, according to a new study. More specifically, the study found that getting deep sleep during a nap could help with creative problem-solving. Here's what to know about the research, and how you can justify your next nap. The Link Between Naps and Tough Decisions Good news, nappers: a study published in the journal PLOS Biology discovered a major benefit of catching a few Z's during the day. When researchers gave participants a test responding to the dots on a keyboard before and after they took a 20-minute nap, 70.6% had an 'aha' moment—figuring out a previously unmentioned trick for accomplishing the task faster—after the nap. Though all groups improved after their nap, 85.7% of participants who achieved the first deeper sleep phase—called N2 sleep—had a breakthrough, while 55.5% of those who stayed awake and 63.6% of those who achieved light, N1 sleep had a "eureka" moment. So, why does deep sleep help with creative problem-solving more than light sleep? 'We don't know exactly what happens during deeper sleep, but one theory—[called] 'synaptic downscaling'—proposes that connections are reorganized in a way that important connections are kept while less important ones are removed,' says Anika Löwe, PhD, visiting researcher at the University of Freiburg and coauthor of the study. 'This process is called regularization, and we know from simulations with neural networks that it plays a role in generating 'eureka moments.'' The ideal nap length depends on how quickly people fall asleep, Löwe says. After you fall asleep, you should reach deep N2 sleep after about five minutes. 'So depending on how quickly someone tends to fall asleep, 20 to 30 minutes should be a good length,' she notes. The study didn't account for the time of day that participants took their naps, but according to Löwe, 'generally people find it easier to nap in the afternoon.' What about sleeping on something overnight? A previous study suggests that a full night's sleep was beneficial for gaining more insight into a matter, but the research design was different from the recent PLOS Biology study, so it's not a direct comparison, Löwe says. Her research only looked at napping, rather than sleeping on something overnight. Why Does Sleeping on It Help? Simply put, a rested brain functions better, says Emerson Wickwire, PhD, section head of sleep medicine at the University of Maryland Medical Center. 'Sleep is vital for a healthy body and sound mind,' he says. 'Not getting enough sleep—or not getting enough quality sleep—worsens brain performance, judgment, and creativity.' Additionally, one of sleep's primary functions is to consolidate memories. 'The brain processes information acquired during the day and integrates it into long-term memory,' says Fouzia Siddiqui, MD, neurologist and medical director of sleep medicine at Sentara RMH Medical Center. Along the same lines, synaptic connections are strengthened during sleep, Wickwire says. 'Our brains hold onto information that is most important and discard that which is least important—helping you make major decisions,' he adds. Furthermore, emotional reactivity decreases during sleep, says Seyed Hassan Fakher, MD, a physician with Invigor Medical. 'This helps individuals detach from the immediate emotional load of a decision and return with more objectivity and balanced judgment, leading to better decision making,' he explains. 'Sleeping before making a big decision or tackling a creative problem can help by improving emotional balance, reducing impulsivity, and fostering a more positive outlook on your options.' How to Get Deeper Sleep—and Achieve Breakthrough Moments Each night, our brain oscillates through deeper and shallower stages of sleep, with each stage of sleep serving a specific function, Wickwire explains. Sleeping takes place in four stages: N1 (light), N2 (light deep), N3 (deep sleep) and REM stage (when dreams and increased brain activity occur), Fakher notes. According to Fakher, N2 sleep is a stage of non-REM sleep characterized by specific brainwave patterns, playing a critical role in memory consolidation and sensory processing decoupling that allows the brain to enter a focused, introspective state essential for cognitive breakthroughs. N3 is the most restorative sleep stage, marked by slow brain waves, reduced heart rate, and minimal responsiveness to the environment. 'It is crucial for memory consolidation, learning efficiency, and physical recovery,' he says. The recent study determined that reaching N2 sleep during a nap is typically sufficient for reaching breakthroughs or coming up with creative ways to solve a problem. There are a number of things you can do to ensure that you get deeper sleep. 'To support deeper, more restorative sleep, it's important to maintain regular sleep-wake cycles that align with your natural circadian rhythm,' Fakher says. One way is to avoid stimulants like caffeine, as well as electronic screens, at least two hours before bedtime, as they can interfere with the body's ability to wind down, he explains. Engaging in relaxation rituals before bed, like reading or meditation, can help you regulate stress and signal to your brain that it's time to sleep, he notes. Limiting alcohol—which disrupts normal sleep architecture and reduces the quality of non-REM sleep—can also be helpful, according to Fakher. Plus, incorporating moderate intensity exercise during the day can also significantly enhance overall sleep depth and quality. Finally, sleeping in a cool bedroom environment can also support deep sleep, Wickwire says. All these factors work together to help bring you some peace of mind—and sometimes, even a breakthrough moment. Read the original article on Real Simple
Yahoo
15-07-2025
- Health
- Yahoo
"Napping reduces stress" — everything you need to know about daytime snoozing from the experts
When you buy through links on our articles, Future and its syndication partners may earn a commission. A nap, especially if you've had an early morning alarm call or bad sleep the night before, can feel refreshing. But how should you nap sensibly? A nap can help boost energy, mood and even memory, but it's not always as simple as just closing your eyes. Here, we'll cover everything you need to know about napping: when to do it, how long to nap for, and the science behind why some people wake up refreshed while others feel groggy. We'll also explore the potential benefits and drawbacks of nodding off in the daytime, including how it can affect your sleep in the long run. With insight from sleep experts and the latest research, read on to find out how to make napping work for you. Sleep is a way to recharge our bodies overnight, with 7-9 hours being the recommended amount healthy adults should aim for each night. When we sleep for this long, our bodies cycle through sleep cycles, which generally last around 90-100 minutes. This is where we'll go into different stages of sleep, including light, deep and REM sleep. All sleep stages are important for the body and mind. A nap is a much shorter sleep, and can be anything from a quick 10-minute nap to a longer one which lasts an hour and a half. If we have a quick nap, we won't fall into the deep or REM stages, whereas if it's a longer nap, we'll normally be able to complete a full sleep cycle before we wake licensed clinical psychologist specializing in sleep and trauma, Dr. Leah Kaylor, says you should be wary of napping too much as 'excessive daytime napping can be a sign of underlying issues like obstructive sleep apnea or depression, and may worsen sleep regulation if the root cause isn't treated.' As well as helping you feel less tired, there are plenty of benefits to napping. Just like getting a good night's sleep, napping can boost our memory. 'Napping supports memory consolidation, especially declarative memory (facts, knowledge) and procedural memory (skills)," Dr. Kaylor says. "During naps, the brain replays and integrates new information,' she has also shown that naps can help to improve longer-term memory. One study found that students who had an hour-long nap after learning retained factual knowledge better, compared to cramming or taking a break, when tested a week later. Another study looking at the impact of mid-afternoon nap duration found that "only naps of 30 min improved memory encoding." Naps, even as short as '10 minutes, have been shown to reduce subjective fatigue, boost alertness and improve reaction times', says sleep doctor, Dr. Lindsay Browning. This is because 'the longer someone is awake, there is a build-up of a neurotransmitter called adenosine, which leads to a growing feeling of sleepiness," she explains. "A short nap may reduce the build-up of adenosine, helping to reduce fatigue,' the doctor adds. If you've been feeling a bit grumpy, Dr. Kaylor says that a nap could boost your mood. 'Napping reduces stress and improves emotional regulation," she says. "Even a brief nap (as short as 10 minutes) can lead to improved self-reported mood and decreased irritability.' As well as the benefits, you should also know about the drawbacks to napping before you get too comfy. Napping can make you groggy due to a phenomenon called sleep inertia says Dr. Browning. 'This is the feeling of disorientation and grogginess that occurs immediately after waking from a nap,' she explains. But, why does this happen? 'Your body has sleep cycles of approximately one and a half hours, and if you wake up in the middle of one of these cycles, particularly during the deep sleep phase, you will likely feel sleepier than you did before the nap," Dr. Browning says. We all have an internal body clock, which is called the circadian rhythm, and it helps to regulate our sleep patterns; however, napping could affect it, says Dr. Browning, especially if the timing of your nap is off. 'This depends on your bedtime and chronotype," she says. "Late chronotypes (owls) may benefit from slightly later naps compared to early chronotypes (larks) without disrupting their sleep." "Napping too late in the afternoon can interfere with your nighttime sleep,' she adds. Dr. Browning adds that research suggests that people who 'regularly nap, especially long naps, tend to have poorer health outcomes (such as an increased risk of heart disease and obesity) than those who don't, but this may reflect underlying health issues or be a symptom of an undiagnosed sleep disorder.' Her advice is backed up by this scientific review in 2017, which found that "frequent napping is associated with negative health outcomes in older adults." If you've decided on a nap, what's the best way to do it? Our experts share some dos and don'ts when it comes to napping Nap before 3pm: Dr. Browning says that you should time your nap according to your bedtime. 'If your usual bedtime is around 11 pm, you should aim to nap between 1-3 pm, making sure to finish any naps before 3 pm. Napping too late in the day can reduce sleep pressure, making it difficult to fall asleep later.' Nap for 20 to 30 minutes: Napping duration is an important aspect too. 'Daytime naps are usually best when they are short, somewhere around 20-30 minutes, and occur earlier in the day, before 2 or 3pm. Following these simple guidelines limits the potential of the nap disrupting your nighttime sleep,' says Joseph Dzierzewski, lead researcher at the National Sleep Foundation. Nap without an alarm: Having an alarm wake you up, especially when you're happily dozing, may feel harsh, but it's always a good idea. 'To avoid oversleeping and entering the groggiest part of a sleep cycle, always set an alarm before you fall asleep to have an optimally timed nap,' says Dr. Browning. Nap in the evening: 'You should also avoid unintentional naps, especially in the evening while relaxing on the sofa,' she says. 'These naps can significantly reduce your sleep drive, making it harder to fall asleep at night since you've already had sleep close to your bedtime.' Nap for too long: If you're jet lagged or just need a longer nap, make sure it's only for an hour and a half, says Dr. Browning. 'This is because your body cycles through sleep stages in roughly 90-minute intervals. Waking up during the deep sleep phase of a cycle can leave you feeling groggier than before."
