Limit your nap duration: Shorter naps of 20-30 minutes are less likely to cause sleep inertia than longer naps. Longer naps can leave you feeling groggy and disoriented. Nap at the right time: Napping earlier in the day is generally better than napping later in the day, as it is less likely to interfere with your nighttime sleep. Aim to nap before 3 pm if possible. Create a wake-up routine: Establish a routine that signals to your body and brain that it’s time to wake up. This can include stretching, drinking a glass of water, or exposing yourself to bright light. Move around: Engage in some light physical activity after waking up, such as taking a short walk, to help stimulate your body and brain. Avoid caffeine before napping: Caffeine can interfere with the quality of your nap and make you feel worse afterward. Remember that everyone’s sleep needs and habits are different, so it may take some experimentation to find what works best for you. If you’ve had a tough night’s sleep or you’re finding it hard to concentrate without your eyes wanting to close, a quick daytime nap could be the answer to your problems. And let’s be honest, who doesn’t love a good nap? But if you often feel sick, groggy or sleep deprived when you wake up, chances are you’re napping wrong. I know what you’re thinking: how is it possible to nap wrong?! Well, there are many reasons why your nap might be making you feel sick, from disrupting your routine to sleep inertia. To find out more, I spoke to sleep expert & CEO of Mattress Next Day(opens in new tab), Martin Seeley who explained why you might feel worse after a nap and his top tips for having the perfect nap(opens in new tab) possible. Need a new sleep set-up? Check out our guide to the best mattress Get cosy with the best duvet(opens in new tab) or the best weighted blanket WHY YOU FEEL SICK AFTER A NAP According to Seeley, there are many factors that can impact how effective your nap is and how it will leave you feeling afterwards. First is the disruption of your sleep schedule. Going to bed at the same time each night and waking up at the same time each morning makes a huge difference to your circadian rhythm and even the slightest of changes can disrupt it. Not only can napping delay your bedtime, but it can also “make it harder for you to fall asleep at night, which can lead to sleep deprivation, fatigue and feelings of sickness”. Another reason you might feel rough after a nap is because you’re napping for too long. This feeling of grogginess and disorientation is known as sleep inertia(opens in new tab). The reason sleep inertia occurs is because of the duration of your nap, your brain wants to keep sleeping and complete a full sleep cycle, so when you wake abruptly out of a long deep nap, you may have “feelings of sickness, dizziness and headaches.”
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