Embracing Life While Navigating Health Challenges

 Dealing with health challenges, especially as a senior, can be a tough journey. However, it's crucial to find ways to regain your sense of purpose and belief in life. Coming to terms with your health limitations can be one of life's most daunting trials, especially for seniors. At times, we may feel invincible, but then reality sets in, revealing that our well-being is more fragile than we thought. Serious illnesses, such as cancer or Parkinson's, can arrive unexpectedly, leaving us with life-altering challenges. These conditions may feel like life sentences, and it's natural to wish for more time.

If you find yourself facing the possibility of mortality, consider this as an opportunity to cherish your health and life. Your health is a precious asset that allows you to spend more quality time with those you love. Take a moment to make arrangements for your future, relieving your loved ones of the burden of difficult decisions. Although it may be an uncomfortable subject, discussing your feelings and your need for support with family and friends can help alleviate the emotional burden.

While some aspects of facing mortality must be confronted individually, you don't have to go through this journey alone. Seek comfort, advice, and companionship from your loved ones. You deserve to live the life you've always dreamed of, even in the face of challenges.

Consider having open and honest conversations with your partner or family members. Share the things you've always wanted to do and create a list to work through them one by one. Strengthen your relationships by spending meaningful time with the people you care about. Instead of dwelling on conflicts, use this time to express your love and appreciation. Every day is a gift, and it's essential to live each day as if it were your last, regardless of the circumstances.

Even if the future may seem uncertain, there are steps you can take to make the most of the time you have left. Prioritize your health by maintaining a balanced diet, getting adequate sleep, and incorporating regular exercise into your routine. While it's necessary to come to terms with the challenges you face, it's equally important to give back to others and create lasting memories.

Take this opportunity to reassess your life and consider its unpredictable nature. Life is full of mysteries; some people live to be a hundred, while others face adversity early on. We all have our unique destinies, and it's essential to embrace each day as a precious gift. Remember that your life is interconnected with the lives of those who love you. Your journey isn't just about you; it's about the impact you've had on the people who cherish you.

In the face of health challenges, maintaining hope, living fully, and nurturing your relationships can help you regain belief in the beauty of life, regardless of the difficulties you may encounter.

The role of the patient advocate 2

 What do patient advocates do? Well, they're basically superheroes but not in scrubs. They swoop in to save the day when the healthcare system is making life more confusing than an IKEA instruction manual. The superhero has the goal of providing the client and their family with whatever they need to feel secure and properly cared for while engaged with the healthcare system.

Some of these healthcare heroes focus on finding the best doctors and hospitals for their clients, while others tackle the beast that is health insurance. Most advocates assist their clients to obtain the best care for their situation. For example, a client is frightened by the need for surgery. Advocacy might include researching the surgeons recommended for the procedure, sharing the results with the client and discussing the pros and cons of each surgeon. And let's not forget about those advocates who hold the hands of terrified patients as they face unfamiliar procedures, or attend doctor's visits armed with questions and notepads.

They're like personal assistants, but with an uncanny ability to navigate the labyrinthine healthcare system. The advocate is often “the squeaky wheel" and we all know what that means. And when it comes to end-of-life planning, they're the wise sage who helps their clients and families make tough decisions with compassion and understanding. Families of clients, who are out of town or otherwise not available, simply want to be certain someone is there monitoring the medical care, intervening when necessary and reporting to them about their loved one.

Other clients need advocacy because of inadequate or unsafe patient care. This can occur when the client has multiple physicians, leading to a lack of coordination or a breakdown in communication. Advocates often mediate tensions that arise between healthcare professionals and family members, who are not at their best because of the stress of the situation.

So if you ever find yourself lost in the healthcare wilderness, don't panic! Just call on a patient advocate to be your trusty sidekick. Together, you can conquer anything that comes your way.

Do you have a chronic cough?

 Chronic cough is a common condition that affects approximately 10% of the general population worldwide.

Chronic cough can be a very annoying and disruptive condition. Doctors define it as a cough that lasts for at least 8 weeks. A variety of factors can cause chronic cough, including:

• Postnasal drip
• Asthma
• Chronic obstructive pulmonary disease (COPD)
• Acid reflux (GERD)
• Infections such as pneumonia or bronchitis
• Certain medications, including ACE inhibitors
• Environmental irritants, such as pollution or allergens
• Non-cancerous lung tumours

Treatment for chronic cough depends on the underlying cause. For example, if the cough is because of asthma, treatment may involve the use of inhaled medications. If it is because of acid reflux, treatment may involve the use of antacids or other medications to reduce stomach acid. It is important to see a doctor to determine the cause of the chronic cough and get an appropriate professional opinion before starting a new exercise program.

There are several things that seniors can do to protect themselves from chronic cough:

• Avoid irritants: Seniors should try to avoid exposure to things that can irritate the airways, such as cigarette smoke, pollution, and strong chemical odours.
• Stay hydrated: Drinking plenty of fluids can help to thin mucus and make it easier to cough up.
• Use a humidifier: Dry air can irritate the airways and make the cough worse. Using a humidifier can help to add moisture to the air and soothe the throat.
• Get vaccinated: Seniors should make sure they are up to date on their vaccines, including the flu vaccine and the pneumonia vaccine.
• Practice good hygiene: Seniors should wash their hands frequently to help prevent the spread of infections that can cause cough.
• See a doctor: If a senior is experiencing a chronic cough, it is important to see a doctor to determine the cause and get treatment.
• Quit smoking: If you are a smoker, quitting smoking is the most important thing you can do to protect your respiratory health.

Improving communication with their healthcare providers:

There are several steps that seniors can take to do this:

• Prepare for appointments. Before your appointment, make a list of your current medications, allergies, and any concerns or questions you have. This will help you make the most of your time with your healthcare provider. Write your questions and concerns before your appointment. This will help you remember what you want to discuss and ensure that you forget nothing important.
• Communicate any changes in your symptoms or health. It’s important that your healthcare provider has an accurate picture of your health, so be sure to let them know if there are any changes in your symptoms or overall health.
• Speak up. Don’t be afraid to ask questions or express your concerns. It’s important to understand your healthcare and feel comfortable with the treatment plan being recommended.
• Consider bringing a family member or friend. Having a second set of ears and someone to help you remember information can be helpful. Let your healthcare provider know you are bringing someone with you. Having a family member or friend present can help you remember what they discussed and provide an extra set of ears to listen to the conversation.
• Use clear and concise language. Avoid using medical jargon or technical terms that you may not be familiar with. Instead, use simple, clear language to communicate your needs and concerns.
• Take notes. It is helpful to take notes during your appointment to help you remember important information. Writing what your healthcare provider says can help you remember important information and can also be helpful when discussing your care with others. You can also ask your healthcare provider if they can provide written instructions or information.
• If you don’t understand something, don’t be afraid to ask for clarification. It’s important that you fully understand your treatment plan and any instructions you are given.
• Make use of technology. Many healthcare providers now offer telehealth appointments, which can be a convenient way to communicate with your provider remotely.
• Follow-up. If you have any follow-up questions after your appointment, reach out to your healthcare provider. They are there to help you manage your healthcare and are happy to answer questions you may have.

By following these tips, you can improve your communication with your healthcare provider and ensure that you receive the best possible car

Eating fruit is good for your well being. Who Knew?

A recent study surveyed 428 adults and looked at the relationship between their consumption of fruit, vegetables, and sweet and savoury food snacks and their psychological health. The more often people ate fruit, the lower they scored for depression and the higher for mental well-being.

According to new research from the College of Health and Life Sciences, Aston University, people who frequently eat fruit are more likely to report greater positive mental wellbeing and are less likely to report symptoms of depression than those who do not,

The researchers’ findings suggest that how often we eat fruit is more important to our psychological health than the total amount we consume during a typical week. The team also found that people who eat savoury snacks, which are low in nutrients, are more likely to report greater levels of anxiety.

After taking demographic and lifestyle factors such as age, general health and exercise into account, the research found that both nutrient-rich fruit and nutrient-poor savoury snacks appeared to be linked to psychological health. They also found that there was no direct association between eating vegetables and psychological health.

Based on the survey, the more often people ate fruit, the lower they scored for depression and the higher for mental wellbeing, independent of the overall quantity of fruit intake.

People who frequently snacked on nutrient-poor savoury foods were more likely to experience ‘everyday mental lapses’ (known as subjective cognitive failures) and report lower mental wellbeing. A greater number of lapses was associated with higher reported symptoms of anxiety, stress and depression, and lower mental wellbeing scores.

By contrast, there was no link between these everyday memory lapses and fruit and vegetable intake or sweet snacks, suggesting a unique relationship between these nutrient-poor savoury snacks, everyday mental lapses, and psychological health.

Examples of these frustrating little everyday mental lapses included forgetting where items had been placed, forgetting the purpose of going into certain rooms, and being unable to retrieve names of acquaintances whose name was on the ‘tip of the tongue’.

Other studies have found an association between fruit and vegetables and mental health, but few have looked at fruit and vegetables separately – and even fewer evaluate both frequency and quantity of intake.

Both fruit and vegetables are rich in antioxidants, fibre and essential micronutrients which promote optimal brain function, but these nutrients can be lost during cooking. As we are more likely to eat fruit raw, this could potentially explain its stronger influence on our psychological health.

“It is possible that changing what we snack on could be a really simple and easy way to improve our mental wellbeing. Overall, it’s definitely worth trying to get into the habit of reaching for the fruit bowl.

The humble dandelion who knew 1

 I was listening to the radio a day or so ago and the subject of weeds vs flowers came up and the conversation drifted to Dandelions. Dandelion advocates claim that the flower has many potential health benefits and dandelion has been used in many forms of traditional medicine for centuries.

The discussion reminded me that when I was young my parents would make dandelion wine, which because of my age, I never got to taste. I am not sure if dandelion wine has fallen out of favour with homemade winemakers but there are some benefits to dandelion wine. t's a good source of vitamins A, B, and C and potassium. It contains antioxidants. Dandelions are considered a digestive tonic, so you can use the wine as a digestif after meals. Dandelions may also help reduce inflammation. The advocates of dandelions say they are a health benefit, however, many of the claims need additional research to prove dandelions’ effectiveness in humans.

A dandelion is a weed if it is in the wrong place, but it also has the potential to help you stay healthy by:

Providing antioxidants

Dandelions may have various health benefits. Antioxidants work to neutralize the harmful effects of free radicals. The human body produces free radicals naturally, but they cause harm by accelerating aging or the progression of certain diseases.

Reducing cholesterol

Dandelions contain bioactive compounds that may help lower a person’s cholesterol. Some compounds in dandelion may decrease triglyceride and cholesterol levels, both of which are key risk factors for heart disease. One study from 2010 examined the effects of dandelion consumption in rabbits. Its results found that dandelion root and leaf could help lower cholesterol in animals on a high-cholesterol diet. However, testing on humans is necessary to help determine how effective dandelion could be for lowering cholesterol.

Regulating blood sugar

There is some evidence to suggest that dandelions contain compounds that may help with regulating blood sugar. In 2016, some researchers proposed that dandelion’s antihyperglycemic, antioxidative, and anti-inflammatory properties may help treat type 2 diabetes. However, further research is required to make any definitive claims.

Reducing inflammation

Some studies indicate that dandelion extracts and compounds may help reduce inflammation in the body. In one 2014 study, researchers found that chemicals present in dandelions had some positive effects on reducing inflammatory responses. They conducted the study in cells and not in human participants, which means that more studies are necessary to conclude that dandelion reduces inflammation in the human body.

Lowering blood pressure

There is little research to support the use of dandelion for lowering blood pressure. However, dandelions are a good source of potassium. There is clinical evidence that shows that potassium can help reduce blood pressure. For example, research has found that people taking a potassium supplement saw a reduction in their blood pressure, especially if they already had high blood pressure.

Aiding weight loss

Some researchers have proposed that dandelion could help people achieve their weight loss goals. This is based on the plant’s ability to improve carbohydrate metabolism and reduce fat absorption. A small study of mice found that chlorogenic acid, a chemical present in dandelions, may help reduce weight gain and lipid retention. Strong evidence to support this claim is lacking, however.

Reducing cancer risk

Some limited, but positive, research has indicated that dandelion may help reduce the growth of certain types of cancer. So far, studies have looked at dandelion’s impact on cancer growth in test tubes and found that it may help with slowing the growth of colon cancer, pancreatic cancer, and liver cancer. However, as with other potential benefits, more research is required to show how effective dandelions can be as part of cancer treatment.

Boosting the immune system

There is growing evidence that suggests that dandelions can help boost the immune system. Researchers have found that dandelions show both antiviral and antibacterial properties. For example, one 2014 study found that dandelions help limit the growth of hepatitis B in both human and animal cells in test tubes. More research is now required to determine the impact of dandelions on the immune system, however.

Sleep apnea and heart failure

 What to know about sleep apnea and heart failure? This is from Medical News Today and it is a summary of the article found in the link below.

Sleep apnea and heart failure

Doctors link sleep apnea to heart failure. Repeated pauses in breathing during sleep may damage a person’s heart. Sleep apnea also commonly occurs in people with heart disorders. Managing the symptoms of one condition may help the other.

Sleep apnea is a type of disordered breathing in which a person repeatedly stops and starts breathing during their sleep. The most common type is obstructive sleep apnea, in which the upper breathing passage closes partially or totally when the person is sleeping.

Heart failure is a serious condition that develops when a person’s heart does not pump enough blood to meet their body’s needs.

Sleep apnea and heart failure share some similar symptoms, including difficulty falling or staying asleep, frequent nighttime urination, and waking with shortness of breath or gasping.

Treating sleep apnea can help improve health problems such as heart failure, and treating heart failure can help improve sleep apnea.

This article will look at sleep apnea’s link to heart failure and how managing sleep apnea can help a person stop heart failure from developing or worsening.

What is sleep apnea?

Sleep apnea is a type of sleep disorder in which a person repeatedly stops and starts breathing during their sleep.

Apnea causes breathing to stop for 10 seconds or more. The brain responds to apnea by waking up just enough to breathe. Usually, the person is not aware of these waking episodes that may last only a few seconds.

The link between sleep apnea and heart failure

Repeated stops in breathing temporarily reduce the supply of oxygen to a person’s heart and lungs. This repetitive lack of oxygen triggers the release of stress hormones, leading to stress on the heart. In addition, blood pressure might increase, putting further strain on the heart.

The American Heart Association (AHA) associates sleep restriction with inflammation, which they say can elevate the risk of damage to the heart. People with sleeping disorders such as sleep apnea are far more likely to have heart disease and heart disorders.

Sleep apnea may also increase a person’s risk for other health conditions, such as:

·        high blood pressure

·        stroke

·        glaucoma and dry eyes

·        type 2 diabetes

·        metabolic syndrome

·        kidney disease

·        dementia

·        depression

Heart disease

Around 40–80% of people in the United States with cardiovascular disease also have obstructive sleep apnea (OSA) yet it is underrecognized and undertreated.

Heart disease refers to several types of heart conditions, including:

·        heart failure

·        coronary artery disease

·        myocardial infarction or heart attack

·        arrhythmia or irregular heartbeat

·        cardiomyopathy

·        heart valve disease

A 2018 review focusing on the relationship between OSA and heart failure states that OSA contributes substantially to the development and progression of heart failure.

The symptoms of sleep apnea include:

·        waking up with a morning headache

·        snoring, sometimes loudly, 

·        witnessed episodes of apnea

·        waking up several times a night to urinate, also known as nocturia

·        frequent awakenings during the sleep cycle

·        a dry mouth

·        excessive daytime sleepiness

·        problems with memory and concentration

·        irritability

·        decrease in sex drive or erectile dysfunction

·        falling asleep while reading, watching TV, during class, or while driving

For mild OSA, a doctor may suggest a person adopts certain lifestyle changes, such as:

·        maintaining a moderate weight

·        staying physically active and getting regular exercise

·        limiting alcohol and caffeine consumption, where applicable

·        reviewing and changing medications that may cause sleep apnea

·        sleeping on one side

·        quitting smoking if the person smokes

Besides lifestyle changes, doctors typically recommend continuous positive airway pressure (CPAP) machines to treat moderate to severe OSA. CSA is often more difficult to treat and may require more complex pressure delivery systems. It is best for people to receive this therapy through a sleep clinic.

Risk factors for heart failure

Sleep apnea can occur alongside heart failure. Certain conditions and genetic and lifestyle factors can increase the risks. Medical conditions that may increase a person’s chance of developing heart failure include:  

·        diabetes

·        high blood pressure

·        obesity

·        conditions related to heart disease such as angina, atrial fibrillation,

·        Marfan syndrome, and congenital heart defects

Behaviours that can increase a person’s risk for heart failure include:

·        smoking tobacco

·        eating foods high in fat and salt

·        not doing an adequate amount of physical activity

·        excessive alcohol intake

Sleep apnea is a sleep-related breathing disorder that doctors link to heart failure.

Heart failure is a serious condition that develops when a person’s heart does not pump enough blood to meet their body’s needs.

Treating sleep apnea can relieve some symptoms of heart failure and may stop the condition from worsening. In turn, if a person can manage symptoms of heart disease, this can reduce their risk of developing sleep apnea.

Get your flu shot

 I had my flu shot the other day, and I hope you get yours soon or have already received it. I did have some minor side effects. I had a slight headache and some nausea for about one day. It is important to get the flu shot, especially if you are in my age bracket (over 65). Last year, according to the Health Officials we, in Canada had less than 100 cases of the flu. This they put down to the restrictions that were in place because of COVID. This year there are no or very few restrictions so people are afraid that the flu will be back with a vengeance.

According to the World Health OrganizationSeasonal influenza (or “flu”) is most often caused by type A or B influenza viruses. Symptoms include sudden onset of fever, cough (usually dry), headache, muscle and joint pain, sore throat, and a runny nose. The cough can be severe and can last 2 or more weeks. Most people recover from fever and other symptoms within a week without requiring medical attention. However, influenza can cause severe illness or death in high-risk groups

Seasonal epidemics occur mainly during winter, from October to March in the northern hemisphere and April to September in the southern hemisphere. In tropical and subtropical countries, seasonal influenza can happen all year round. People most at risk for severe seasonal influenza are:

·       pregnant women at any stage of pregnancy

·       children younger than 5 years

·       people older than 65 years

·       people with chronic medical conditions such as HIV/AIDS, asthma, heart and lung diseases and diabetes

·       people with increased risk of exposure to influenza, which includes health care workers.

The best way to avoid getting the flu is to get the flu vaccine every year. Influenza viruses evolve constantly, and twice a year WHO makes recommendations to update the vaccine compositions. WHO recommends annual vaccination for high-risk groups including healthcare workers. People should ideally get vaccinated just before the influenza season begins for the most effective coverage, although getting vaccinated at any time during the influenza season can still help prevent flu infections.

If you have the flu, you should drink plenty of water and rest. Most people will recover within a week. Antiviral drugs for influenza can reduce severe complications and deaths although influenza viruses can develop resistance to the drugs. They are especially important for high-risk groups. Ideally these drugs need to be administered early (within 48 hours of onset of symptoms). Antibiotics are not effective against influenza viruses.

Influenza can spread quickly between people when an infected person coughs or sneezes, dispersing droplets of the virus into the air. It can be also spread by hands contaminated by the virus.

Precautionary measures should be taken to limit transmission. People should cover their mouth and nose with a tissue when coughing, then throw it out and wash their hands thoroughly and regularly.

What is the Mind diet? Part Two

How easy is the MIND Diet to follow? The MIND Diet is ranked   #4 in Easiest Diets to Follow

With broad food group recommendations, and "permission" to stick to guidelines loosely, the MIND diet should be easy to follow.

Eating out on the MIND diet is doable. Also, alcohol is allowed in moderation.

Recipes for the MIND diet are increasingly available. “Diet for the MIND: The Latest Science on What to Eat to Prevent Alzheimer’s and Cognitive Decline” was written by Morris and includes recipes by her daughter, a chef. MIND diet cookbooks by Kristin Diversi, and registered dietitians Julie Andrews and Maggie Moon offer meal plans as well.

There aren’t any time-savers with the MIND diet unless you can enlist help planning, shopping for and preparing meals. Otherwise, you're on your own.

While not specific to the MIND diet, you could probably get and adapt tips from the Oldways website, which is geared toward the Mediterranean diet. Similarly, the National Heart, Lung, and Blood Institute gives advice on healthy eating and is geared toward lowering blood pressure and the DASH diet.

With MIND's emphasis on green leafy veggies, which are rich in fiber, and no calorie-cutting requirement, you can feel as full as you like. Nutrition experts stress the importance of satiety – that feeling you've had enough to eat.

If you're used to dishes like veggies cooked in butter, your taste buds will soon adapt to olive-oil flavor. The same goes for foods prepared by frying: You'll get used to baked or grilled versions instead.

How much should you exercise on MIND Diet?

Exercise is not addressed in the MIND diet to date. However, physical activity may help protect the brain in people at higher risk for Alzheimer’s, suggest previous studies, such as a 2014 study in Frontiers in Aging Neuroscience.

Government guidelines encourage adults to get at least two and a half hours of moderate-intensity activity like brisk walking each week, along with a couple days of muscle-strengthening activities.

What is the MIND Diet? Part One

I have lost some friends to Alzheimer's and am aware of what the disease does to a person, so any opportunity to stop or slow the disease down is important. The USA News and World Report ran a story on a diet that helps slow down this disease. It is below

The MIND diet takes two proven diets – DASH and Mediterranean – and zeroes in on the foods in each that specifically improve brain health, which may lower your risk of mental decline, according to initial research. And though there’s no sure-fire way to prevent Alzheimer’s disease, eating healthful mainstays such as leafy greens, nuts and berries may lower a person’s risk of developing the progressive brain disorder.

The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, was developed by the late Martha Clare Morris, then a nutritional epidemiologist at Rush University Medical Center, through a study funded by the National Institute on Aging and published online February 2015. The study found the MIND diet lowered Alzheimer's risk by about 35% for people who followed it moderately well and up to 53% for those who adhered to it rigorously. The Rush team’s follow-up research found that MIND is superior to the DASH and Mediterranean diets for preventing cognitive decline. Since then, several studies have also found brain-health benefits from following MIND, including an April 2020 study from Iran, which concluded that the MIND diet may reverse the harmful effects of obesity on cognitive ability and brain structure.

The MIND diet may have protective effects against Parkinson’s disease. In comparison research on adults starting at about age 65, following MIND was associated with later Parkinson’s onset – up to about 17 years later for women and eight years for men, according to the study published in January 2021 in the journal Movement Disorders.

U.S. News Best Diet Rankings

MIND Diet ranked #5 in Best Diets Overall. 39 diets were evaluated with input from a panel of health experts. See how we rank diets here.

How does MIND Diet work?

Every day, you eat at least three servings of whole grains, a salad and another vegetable, along with drinking a glass of wine. While a little alcohol consumption seems to be better for the brain than none at all, you could skip the wine since it's not necessary to follow the guidelines to the letter to benefit.

On most days you snack on nuts, and every other day you eat half a cup of beans. At least twice a week you have poultry and a half-cup serving of berries (blueberries are best), and you dine on fish at least weekly. Olive oil is what you primarily use at home.

How much does MIND Diet cost?

Berries, fresh vegetables and higher-quality olive oil are often pricier than processed, fatty, sugary foods.

Will MIND Diet help you lose weight?

It’s possible you will lose weight by following the MIND diet. While the MIND study was not geared toward weight loss, the brain-unhealthy foods frowned upon in MIND – such as whole dairy products, pastries, sweets and fried foods – are also tied to weight gain. By avoiding these foods, you might take off pounds while staving off dementia.

As for the two diets on which MIND was based, some research has linked the Mediterranean diet to weight loss or being less likely to be overweight or obese. As with the DASH diet, you could lose weight on MIND, especially if you design your personal plan with a calorie deficit. However, a study of more than 6,500 obese participants found no effects on body weight or waistline size from following the MIND, according to findings published in February 2020 in the Nutrition Journal.

Napping is it good for you

 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.