You could be taking a medication or have a sleep disorder or other medical condition that's disrupting your nighttime sleep. After napping, give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response.
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This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Adult health. Products and services. Napping: Do's and don'ts for healthy adults Unsure whether napping is good for you? By Mayo Clinic Staff. Limiting your naps to 10 to 20 minutes can leave you feeling more alert and refreshed. More than that, especially longer than 30 minutes, is likely to leave you feeling sluggish, groggy, and more tired than before you closed your eyes.
The best time to take a nap depends on individual factors like your sleep schedule and age. For most people, napping early in the afternoon is the best way to go. Napping after 3 p. Children and adults have different sleep needs and these continue to change throughout our lifetime.
There is some evidence that older adults may benefit from napping for an hour in the afternoon. Getting too much or too little sleep can have negative effects and both can be an indicator of an underlying issue. Sleeping too much can leave you feeling groggy long after you get up. Oversleeping has been linked to an increased risk of a number of conditions, including:. Too little sleep can also have a number of negative effects on your health.
Not getting enough sleep causes daytime sleepiness and irritability, and can impact your performance. Other effects of sleep deprivation include:. Napping may be a luxury that few people can afford in these hectic times, but if you can manage to get even just 10 minutes of shut-eye during the day, you can reap numerous health benefits. Napping is supposed to help you feel better, right? Sometimes you wake up….
Tiredness at work is common whether you work part time or full time, day shift or night shift. Learn the best ways to stay awake at work. This article lists 17 evidence-based tips to sleep better at night. Getting good sleep is very important for optimal health. Though drinking coffee before a nap may seem counterintuitive, many people endorse this habit as a way to boost energy levels.
This article provides a…. Getting a confirmed diagnosis is the first step in treatment for narcolepsy. Learn about diagnostic tests and how the test results guide your…. Excessive sleepiness affects around 20 percent of the population.
Getting quality sleep can help regulate and reduce the production of cortisol the stress hormone and promote faster immune system recovery—leaving you feeling more emotionally stable and ready to tackle the rest of your day. In fact, a study conducted at NASA surveyed the cognitive effect of napping on military pilots and astronauts. In addition to feeling refreshed and ready to tackle the rest of the day, a good nap can elevate your mood. Studies have found that taking a nap can increase frustration tolerance, reduce impulsivity, and boost productivity.
With tiredness typically comes irritability, so when you take the time to recharge, you can effectively turn your mood and day around.
Ready for a nap? Mastering the art of the power nap takes a little bit of know-how and a healthy dose of practice. Follow these four tips to optimize your best nap time. Stick to the two recommended nap lengths: 20 minutes or 90 minutes. This will better ensure that you stay within the recommended nap lengths. Be sure to consider how long it takes you to fall asleep and factor that into your alarm setting. Longer naps, especially after 3 p. One of the hardest parts of napping can be falling asleep.
If you have trouble dozing off , consider using a weighted blanket or cozying up somewhere cool and comfy that makes it easy to drift off into dreamland. You may also consider practicing mindfulness techniques or applying balms or essential oil blends for sleep.
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