Naps can sabotage night sleep – if you don’t have these 2 essentials

Have you ever taken what looked like a delicious nap at the time, just to wake up feeling… outside? Did you find yourself throwing and returning to regular sleep time later, asking yourself if sleeping would be blamed?

You are not the only one – and you are right, that afternoon nod can be the culprit.

“Napping is a two -edged sword,” wrote Talar Moukhtary, a mental health assistant professor at the UK Warwick Medical School, recently wrote in conversation.

“Properly done, it is a powerful way to replenish the brain, improve concentration and support mental and physical health. Made wrong, can leave you upset, disoriented and try to fall asleep later.”

The difference lies in two essentials: time and duration.

You know how sometimes you are on fire in the morning and start feeling a jaw that comes later in the afternoon?

This is not because your work day is slowing down or because you have had a big lunch – or, at least, not only.

“Most people experience a natural diving in readiness in the early hours of the afternoon, usually between 1 afternoon and 4 afternoon,” she wrote.

“Our inner body clock, or circadian rhythm, creates cycles of awakening and fatigue – all day long. Early afternoon drowsiness is part of this rhythm, which is why so many people feel sleepy at the time.”

This is also why that early afternoon window is the ideal sweet place for a nap.

“Studies suggest – that a short nap during this period – ideally followed by exposure to bright light – can help counteract fatigue, increase readiness and improve cognitive function without intervention in the night’s sleep,” she wrote. Â

These so-called energy glasses can give your brain a break and let you feel recharged-anyway, it is important to keep these in half an hour to avoid the inertia of sleep that springs not to leave a deep sleep stage.

“Once a nap lies beyond 30 minutes, the brain goes to sleep with slow waves, making it much harder to wake up,” explains Moukhary. “” Studies show that waking up from deep sleep can let people feel slow in an hour. “

“A short sleep up to about 20 minutes taken during the Siesta period (1 to 3 afternoon) can be useful to improve recognition and awakening,” said Dr. Thomas Michael Kilkenny, director of the Institute of Sleep Medicine at the Northwell Staten Island University Hospital, previously told Post.

“Thing anything longer can cause sleep inertia, brain desire to continue sleep.”

Another important reason not to delay drowsiness for later day is because it can make it harder for you to fall asleep in your usual time by interfering with your sleeping machine.

“We have a sleeping machine, which is like your sleeping hunger. You build your sleeping hunger just being wakeful,” Broom’s sleeping specialist “told Jade Wu for CNBC.

“So if you wake up for a long time, you will save your sleeping light points all day, almost like a pig bank. And hopefully from sleep, you have saved enough.”

This means taking a nap a day, waiting to be sleepy in your normal time is a kind of how to have a big lunch at 5am thinking that you will be hungry at 7 – while hanging, for most of us, it would not happen.

In general, experts say naps may not be for everyone – age and other lifestyle factors affect why they are a productivity hack for some and a hurt place for others.

But if you play your cards properly, you can simply find yourself on the way to work.