Doctor reveals why you wake up feeling worse after a nap: “It can cause a drop in oxygen levels”
Experts point out the most common mistakes that can turn a quick nap into a real nightmare.
Taking a nap can be quite risky—like playing a game of Russian roulette. You might doze off for half an hour or wake up disoriented four hours later; there’s rarely a middle ground. However, many people agree that after napping, they often feel headaches, nausea, or even dizziness. But why does this happen?
Dr. Waiz Wasey, a sleep specialist at the Mayo Clinic in Scottsdale, Arizona, explains. There are several reasons behind this so-called “post-nap flu,” and it’s not caused by just one factor.
Sleep cycles typically last about 90 minutes and include three stages of sleep plus the well-known REM phase. At night, most people go through three to four full sleep cycles, which usually doesn’t happen during naps. When you decide to take a quick nap, you normally don’t complete even one full cycle, which is why waking up can feel so unpleasant.
The doctor calls this problem sleep inertia. In most cases, these unpleasant symptoms fade within about half an hour, although in extreme cases they can last up to six hours, accompanied by vomiting or panic attacks.
People who have nighttime issues such as sleep apnea are more likely to experience sleep inertia: “Disruptions in breathing can lead to drops in oxygen levels that can trigger headaches, dizziness, and nausea,” the doctor explains.
The alarm clock and diet: your nap allies
Digestive problems are another common symptom of sleep inertia. It’s normal to experience acid reflux occasionally, especially if you’ve eaten acidic or fatty foods. However, the risk of reflux increases significantly when napping after a meal. It’s important to stay hydrated and watch your diet, avoiding certain foods like fried items, dairy, or too much fiber.
The best advice is to avoid daytime sleep altogether, but if the day gets long and a nap becomes necessary, experts recommend watching the timing. The ideal is to keep naps under 20 minutes, and if that’s not enough, aim for a full 90 minutes. Respecting that hour and a half is essential to complete a full sleep cycle so your body can handle a proper nap.
Get your game on! Whether you’re into NFL touchdowns, NBA buzzer-beaters, world-class soccer goals, or MLB home runs, our app has it all.
Dive into live coverage, expert insights, breaking news, exclusive videos, and more – plus, stay updated on the latest in current affairs and entertainment. Download now for all-access coverage, right at your fingertips – anytime, anywhere.