There are days when you suddenly get tired in the middle of the day and want to nap. But napping at the wrong time of day or for too long can backfire causing sleep inertia and insomnia.
If you are considering taking a nap, make sure that it is at a time when you:
Are experiencing new fatigue or unexpected sleepiness; are about to experience sleep loss like during a long work shift; are eight hours or more before bedtime.
Here are some tips that will help you get the most out of your naptime:
- Keep naps short- aim to nap for 10 to 20 minutes. The longer you nap the more likely you will feel groggy afterward.
- Take naps in the early afternoon- napping after 3 pm can interfere with nighttime sleep. Individual factors such as your need for sleep, your sleeping schedule, your age, and your medication use can play a role in determining the best time of day to nap.
- Create a restful environment- nap in a quiet, dark place with a comfortable room temperature and few distractions.
There are many benefits of napping, including:
- Relaxation
- Reduced fatigue
- Increased alertness
- Improved mood
- Improved performance
- Quicker reaction time
- Better memory
- An improved creative mindset
After napping, give yourself time to wake up before you resume activities, especially those requiring a quick or sharp response.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.