In fact, napping can actually worsen your symptoms and inadvertently put you into a vicious sleep cycle that can exacerbate your condition 2.
Here are some simple guidelines to follow if you suffer from certain sleep disorders and are thinking about taking a nap to get you through the day:. For those with sleep apnea, any sleep without wearing your CPAP equipment is likely to result in apneas. This includes power naps. If you decide a nap is necessary, be sure to wear your CPAP equipment. If you don't have your CPAP equipment on hand, then try to skip the nap. For those who are new to CPAP, skipping that afternoon nap can also make it easier to adjust to your new equipment.
You want it to become second nature sleeping with it on. Sandwiching your nap with screen time can make the nap less effective, as the psychosocial effects of screen time particularly social media usage can cancel out any tranquility you gained from your nap.
If you work in a profession that requires computer use, it may not be possible to avoid screen time before your nap. But that's all the more reason to avoid screens for a few moments after your nap. Put your phone away and do something to extend the relaxation: Meditate for five minutes, stretch out your arms and legs, go for a brief walk or eat a healthy snack.
Then, get back to work or whatever task is calling your name. Everyone is busy -- Burnout is at an all-time high , but stress and anxiety about work and life keep us all going at mph, all the time. It's often tempting to power through the afternoon with an extra cup of coffee, thinking you'll cross more things off of your to-do list, but your body will be better served by a power nap.
Consuming caffeine in the afternoon is linked to nighttime wakefulness, even if you drink your afternoon coffee six hours before you go to bed. And drinking espresso three hours before bed delays melatonin production the hormone that makes you sleepy by nearly an hour. A short nap, however, can reduce sleepiness, improve focus and increase productivity without the dreaded caffeine crash. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice.
Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Be respectful, keep it civil and stay on topic. We delete comments that violate our policy , which we encourage you to read. Discussion threads can be closed at any time at our discretion. Amanda Capritto.
The Centers for Disease Control and Prevention recommends that adults get seven to nine hours of sleep each night, but surveys suggest that half of people get less than this amount. Given the many positive and negative associations with naps, it's hard to say whether they're good or bad for you overall.
Researchers are working on clarifying this paradox and have several theories about why research appears to be so divided. Some experts consider the last explanation to be the most likely. Still, they say it's too early to make that assumption and therefore premature to recommend that everyone take naps. If you're going to nap, there are ways to get the most possible benefit:. You may need more naps if you have untreated sleep disorders like sleep apnea and narcolepsy.
Most young children stop napping between age 3 to 5, though it may come earlier or later for some kids. Infants and toddlers are developing rapidly so they need significantly more sleep than adults. Scheduling naptimes into your child's day can help them meet that requirement. A "power nap" is a quick nap, lasting just 15 to 30 minutes, that helps you get through the day.
It's not a medically defined nap type; the term sprang up in popular culture when the benefits of adult napping started being recognized. Most power naps are most likely just short recovery naps. It's normal to need a nap now and then, even if you're relatively young and healthy. However, if you find yourself needing naps more and more, you may need to examine your sleep hygiene and schedule to see if you can spend more time in bed or improve your quality of sleep.
Being tired during the day when you've had plenty of sleep could also indicate a medical problem that needs to be treated. Be sure to talk to your healthcare provider about your daytime sleepiness, how it's affecting your life, and what seems to make it better or worse.
Tossing and turning night over night can have a big impact on your quality of life. Our free guide can help you get the rest you need. Sign up for our newsletter and get it free. American Psychological Association. The science of naps. Updated July Exploring the nap paradox: Are mid-day sleep bouts a friend or foe? Sleep Med. Sleep-wake sensitive mechanisms of adenosine release in the basal forebrain of rodents: an in vitro study. PLoS One. Association of napping with incident cardiovascular events in a prospective cohort study.
Create a restful sleeping environment Your bedroom should be a peaceful place for rest and sleep. Make sure your bed is comfortable It's difficult to get restful sleep on a mattress that's too soft or too hard, or a bed that's too small or old.
Exercise regularly Moderate exercise on a regular basis, such as swimming or walking , can help relieve some of the tension built up over the day. Cut down on caffeine Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Do not over-indulge Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Do not smoke Nicotine is a stimulant. Try to relax before going to bed Have a warm bath, listen to quiet music or do some gentle yoga to relax your mind and body.
Write away your worries If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. If you cannot sleep, get up If you cannot sleep, do not lie there worrying about it. Read more about insomnia.
Audio: sleep problems In this audio guide, a doctor explains what you can do to give yourself the best chance of a good night's sleep.
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