Napping: Do's and don'ts for healthy adults
In our seminars, we recommend napping if you are tired, but
some people are unsure whether napping is good for you. Understand the pros and
cons and the best way to take a nap is important, to help decide if napping will work for you read this article written by the Mayo Clinic Staff
If you're sleep-deprived or just looking for a way to relax,
you might be thinking about taking a nap. Napping at the wrong time of day or
for too long can backfire, though. Understand how to get the most out of a nap.
What are the benefits of napping? Napping offers various
benefits for healthy adults, including:
· Relaxation
· Reduced fatigue
· Increased alertness
· Improved mood
· Improved performance, including quicker reaction
time and better memory
What are the drawbacks to napping? Napping isn't for
everyone. Some people simply can't sleep during the day or have trouble
sleeping in places other than their own beds, which napping sometimes requires.
Napping can also have negative effects, such as:
· Sleep inertia. You might feel groggy and
disoriented after waking up from a nap.
· Nighttime sleep problems. Short naps generally
don't affect nighttime sleep quality for most people. But if you experience
insomnia or poor sleep quality at night, napping might worsen these problems.
Long or frequent naps might interfere with nighttime sleep.
When should I consider a nap? You might consider making time
for a nap, if you:
· Experience new fatigue or unexpected sleepiness
· Are about to experience sleep loss —For example, due to a long work shift
· Want to make planned naps part of your daily
routine
· Could a sudden increased need for naps indicate
a health problem?
If you're experiencing an increased need for naps and
there's no obvious cause of new fatigue in your life, talk to your doctor. You
could be taking a medication or have a sleep disorder or other medical
condition that's disrupting your nighttime sleep.
What's the best way to take a nap? To get the most out of a
nap, follow these tips:
Keep naps short. Aim to nap for only 10 to 20 minutes. The
longer you nap, the more likely you are to feel groggy afterward. However,
young adults might be able to tolerate longer naps.
Take naps in the early afternoon. Napping after 3 p.m. can
interfere with nighttime sleep. Individual factors, such as your need for
sleep, your sleeping schedule, your age and your medication use, also 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.
After napping, give yourself time to wake up before resuming
activities particularly those that require a quick or sharp response.
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