DEAR MAYO CLINIC: I’m retired, and though I typically take pleasure in much less hectic days now, I maintain busy. Part of my routine consists of making an attempt to squeeze in a nap on most afternoons. My spouse tells me that I’m doing it wrong as a result of I usually get up groggy. Is there a wrong way — or time — to nap?
ANSWER: Closing your eyes for a couple of minutes throughout your busy day could look like a good concept. It can refresh and recharge you. Is there a wrong way to nap? Only if the naps trigger destructive results on different features of your life.
For your every day nap routine, it is necessary to take into account the time of day and size of time you nap, as these can present advantages or create issues.
On the plus facet, a nap can enhance your temper, pace your response time, improve your memory, scale back fatigue and enhance your alertness. A daily nap could make your afternoon extra productive.
There are some potential drawbacks of napping day-after-day. First is sleep inertia. It’s the non permanent grogginess and feeling disoriented after a nap. This can turn into a drawback when you’ve got locations to be or duties to full after you get up out of your nap. Regular naps can intervene along with your nighttime sleep routine, too, particularly in case your naps are too lengthy or shut to bedtime. If you expertise insomnia or poor sleep high quality at evening, napping could worsen these issues. Short naps are the perfect when making an attempt to keep away from interference with nighttime sleep.
Follow these 4 tips to get probably the most out of your naps:
- Set apart an allotted quantity of time.
If you get up feeling groggy after a nap, you are sleeping too lengthy. The preferrred nap size is between 15 and 30 minutes. If you need to make naps a a part of your every day routine, have a deliberate time of day and size of time to maintain your schedule on observe. - Plan to take naps within the afternoon.
The preferrred time to nap is round 2 p.m. or 3 p.m. This is since you are probably to expertise a decrease stage of alertness or sleepiness following lunch. You’re additionally extra probably to keep away from interference with nighttime sleep if you happen to nap round this time. However, some individuals could alter their napping occasions to match their work or college schedules. - Create a tranquil surroundings.
Some individuals wrestle to sleep in the course of the day, however there are actions you can take to assist you to turn into extra relaxed. Eliminate distractions when napping. Turn off any screens, together with your cellphone. Find a quiet area with minimal mild. Adjusting the room temperature to what’s comfy for you can also make your area extra enjoyable. - Give your self time to get up.
It’s regular to get up a little groggy after a nap, however that feeling ought to dissipate shortly. Allow your self sufficient time after your nap to get up earlier than resuming actions, so you’re alert and prepared to sort out the remainder of your day.
Before mendacity down to take a every day nap, you might have considered trying to take into consideration why you started taking these naps. If you’ve got been working the evening shift or are a new dad or mum, you most likely have cause to be closing your eyes for a whereas. On the opposite hand, if you happen to really feel that a nap is essential to your every day functioning, you will have a greater health drawback that needs to be addressed along with your health care staff.
Talking to your health care staff is the perfect way to discover out why you are experiencing elevated fatigue. The causes in your exhaustion may very well be associated to something from having a sleep problem corresponding to sleep apnea to a facet impact from a new treatment. — Dr. Tiffany Casper, Family Medicine, Mayo Clinic Health System, Tomah, Wisconsin
