While closing
your eyes for a few minutes during your busy day may seem like a good idea, it
is important to consider the effects napping may bring.
The time of day
and length of time you nap can provide benefits or create problems. Knowing
when to nap and providing yourself with a suitable napping environment will
produce the greatest benefits.
Consider why
you are nappingBefore lying
down to take a daily nap, you may want to consider why you began taking these
naps. If you have been working the night shift or are a new parent, you
probably have reason to be closing your eyes for a while.
On the other
hand, if you feel that a nap is essential to your daily functioning, you may
have a bigger health problem that should be addressed with your health care
team.
Talking to your
health care team is the best way to find out why you are experiencing increased
fatigue. The reasons for your exhaustion could be anything from having a sleep
disorder, such as sleep apnea, to a side effect from a new medication.
Drawbacks to
nappingSleep inertia. Sleep inertia can involve waking up feeling groggy and
disoriented after a nap. This can become a problem if you have places to be or
tasks to complete after you wake up from your nap.
If you wake up feeling groggy after a nap, you're sleeping too long. The ideal nap length is between 15 and 30 minutes.
Nighttime sleep
problems. Problems can arise if your naps are
too long or close to bedtime. Try not to nap if you experience insomnia or poor
sleep quality at night, as napping may worsen these problems. Short naps are
the best when trying to avoid interference with nighttime sleep.
Benefits of
nappingTaking naps can
provide many benefits to your health, such as:
- Improved mood
- Quicker reaction time
- Better memory
- Increased alertness
- Reduced fatigue
اضافة اعلانWhen to napDid you know
there are certain times when a nap may be more beneficial to your health? Take
a nap:
- If you are experiencing new fatigue, but monitor your symptoms and discuss any concerns with your health care team.
- If you are about to experience sleep loss, such as a long travel day or workday.
- If you want to make naps a part of your daily routine. In this situation, have a planned time of day and length of time to keep your schedule on track.
Best way to napHere are four
tricks to make your naps more effective:
Set aside an allotted
amount of time. If you wake up feeling groggy after a nap, you're sleeping too
long. The ideal nap length is between 15 and 30 minutes.
Plan to take
naps in the afternoon. The idea time to nap is around 2pm or 3pm This is
because you're likely to experience a lower level of alertness or sleepiness
following lunch. You are also more like to avoid interference with nighttime
sleep if you nap around this time. However, some people may adjust their
napping times to fit their work or school schedules.
Create a
tranquil environment. Some people struggle to sleep during the day, but there
are actions you can take to help you become more relaxed. Eliminate
distractions when napping, so turn off any screens, such as your phone. Find a
quiet space with minimal light to improve your naps. Adjusting the room
temperature to what is comfortable for you also can make your space more
comfortable.
Give yourself
time to wake up. Allowing yourself enough time to wake up before resuming
activities after your nap is important, as you may feel groggy or less alert.
Talk with your
health care team if you struggle with ongoing daytime fatigue. A physical exam
or sleep study may be necessary to rule out health conditions that are
affecting the quality of your sleep.