Sleepy after a nap? 5 tips to feel more rested

Naps aren't restful for everyone, with many waking up feeling worse after a short nap. Fortunately, there are ways to limit the damage and feel better: here they are.

Nausea, dizziness, lightheadedness, disorientation: these symptoms felt after a nap, which can sometimes last for hours after waking up, are quite common, according to what Dr. Waiz Wasey, a sleep specialist in Arizona, told "The Guardian."

First, what causes the symptoms?

To correct symptoms that occur after napping, it is first necessary to determine their cause, which can vary from one person to another, he told the British media.

Among the most frequent, we find:

• Sleep inertia, a disorder that can occur during waking if the body is in the middle of a sleep cycle;
• Gastrointestinal problems, such as acid reflux, which cause nausea and are more likely to occur after eating when the body is in a horizontal position;
• Dehydration, which can play a role in the quality of sleep;
• Hypoglycemia, or low blood glucose, which can cause you to feel unwell upon waking;
• Sleep apnea, a disorder characterized by sudden stops and starts of breathing during sleep, which can cause headaches and sore throats;
• Dysautonomia, a functional disorder that affects the autonomic nervous system and can cause sudden dizziness when changing position, such as from lying to sitting.

If you believe you may be suffering from hypoglycemia, sleep apnea, or dysautonomia, it is recommended that you consult a doctor.

Some tips for the perfect nap

So, to put all the chances on your side and feel more refreshed and ready when you wake up, there are a few small adjustments to make:

1- The duration of the nap

It's recommended to stick to a nap of 20 minutes or less, or you risk slipping into deep sleep, a stage of sleep from which waking is more likely to cause unpleasant symptoms, according to Dr. Wasey.

Otherwise, it is better to complete a full sleep cycle consisting of three phases, lasting about 90 minutes, he stressed to "The Guardian."

However, this duration is not recommended for those who suffer from acid reflux, since the longer the body remains lying down, the longer the stomach acids risk irritating the esophagus, Dr. Bharat Pothuri, a board-certified gastroenterologist based in Houston, Texas, explained to the English-language media.

2- The time of day

It's better to nap earlier in the day than later, or it could affect your next night's sleep, according to Dr. Funke Afolabi-Brown, a board-certified sleep medicine physician in Philadelphia.

Because during the day, the body accumulates sleep pressure, which helps it close its eyelids once night falls, he explained to "The Guardian."

3- Wait after a meal

If you have gastrointestinal issues, it's best to wait 3 to 4 hours after eating to ensure your body has finished digesting and reduce your risk of waking up in pain, added board-certified gastroenterologist Rucha Mehta Shah in Scottsdale, Arizona.

4- Avoid certain foods

Along the same lines, it's best to avoid spicy, acidic, fatty, fried, dairy, creamy, and fiber-rich foods before a nap, the gastroenterologist noted, as they tend to stay in the digestive system longer and cause more symptoms.

However, you can reduce heartburn with over-the-counter antacids at the pharmacy, or consult a doctor for medication.

5- Raise the head and chest

Dr. Shah also said that it's possible to elevate your head and chest using pillows or an adjustable mattress to use gravity to limit the amount of stomach acid that could flow back up into your esophagus, she told The Guardian.