Advice: Your nap was probably too long or too short. Or there may be something wrong with the quality of your overall sleep.
recommend adults get between seven and nine hours of sleep daily. But if you’re getting that amount and still waking up tired, the problem may be related to quality.You probably already know some of the factors that can impact sleep quality. Having too much caffeine, drinking alcohol, screen time at night, a room that’s too hot or too cold, an uncomfortable mattress, what time you went to bed — these can all affect how well you sleep.
But one factor that’s often overlooked is your state of mind at bedtime, or how you feel about sleep. Do you dread going to sleep? Are you looking forward to waking up? These stressors can all have a significant impact on sleep quality. If you’re feeling very groggy after waking up — day or night — and it’s impacting your overall focus and energy, I suggest talking to your primary care physician or a sleep-medicine specialist about getting a sleep study to rule out any related health conditions. People with obstructive sleep apnea, for example, may experience sleep inertia after a nap as well as in the morning.
The ideal nap would be in a dark room or with an eye mask. I suggest people nap in the same place they sleep at night — especially if they use a continuous positive airway pressure machine, so they can use it then. This setting also helps create a positive association for sleeping in a familiar place.
Finding the right nap length and setting for you can take some practice, but it helps to think of napping as if you’re having a snack. Everyone’s appetite is different. If your snack is too small, you’ll still feel hungry. If it’s too big, you won’t feel well afterward — and it can even ruin your appetite when it comes time to sit down for a full meal.
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