how to take power nap without oversleeping

How Can I Nap Instead Of Sleeping? Thats how to power nap without oversleeping. Napping till late afternoon can harm your sleeping patterns and can cause you to be sleep deprived in the morning. If you have trouble waking up from naps, use an alerting device that gives off a loud noise when its time to wake up. Doing this will help you wake up quicker than just lying there. Caffeine and alcohol both inhibit the production of the sleep hormone melatonin, so fellow nappers, beware of what you can and cannot have before bedtime whenever possible. And, the chance of mistakes with healthcare workers increases - The National Library of Medicine lists hundreds of studies on the effects and solutions for fatigue among physicians, especially medical interns and residents. Start by setting a timer for 20-30 minutes, which is considered the ideal range for most people. In this article, we have come up with multiple ways to help you avoid napping without oversleeping, ensuring that you receive the amount of rest you need. But if youre like most people, oversleeping puts you at risk of feeling lethargic and sluggish and having a decreased attention span and difficulty concentrating. You can feel better after about 20 to 30 minutes of lighter stages of sleep," Conroy said. Imagine this: youve had a long day at work, and you cant wait to get home and take a quick power nap to recharge your batteries. This helps to minimize an experience called sleep inertia, which is the dazed, sluggish feeling commonly experienced after waking from a long nap. The circadian rhythm increases in the late afternoon and evening. #8. Approved. If you are taking naps at random times during the day, your body may be confused and think it is time for you to wake up. You will feel awake and alert when you wake up from a power nap, but your body will also be in stage 1 or 2 deep sleep at the time. Using a timer can help you know exactly how long you should nap. Sleeping at work is never a good thing right from the start. This will help you wake up. Otherwise, it defies the purpose of setting an alarm. Power napping is sweet and tempting for any sleep-deprived worker, who may likely take it anytime of the day. No matter how tired you are, you want to prioritize solid sleep at night over a shorter nap time during the day. So go ahead, embrace the sunshine and keep it cool while you recharge with a quick power nap! These positions cause too much spinal compression and hinder blood flow to the brain. Start your personalized sleep program today. If you are lying on your side, place a pillow between your knees. Instead, try focusing only on your breathing. Listening to white noise can help drown out nearby noise that can get in the way of drifting off. If you're one of those people who has a habit of pressing the "snooze" button and going right back to sleep, put your alarm across the room, or as far away from yourself as possible if youre in the car, so that it will not be easy to turn it off. Yes, I also want to receive the CNET Insider newsletter, keeping me up to date with all things CNET. Your prompt action can prevent any disease or condition from escalating into something more troublesome. National Heart, Lung, and Blood Institute (NHLBI). If you have any questions or comments, feel free to leave them below. It is easy to oversleep if you have a very comfortable place. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Just like Goldilocks searching for the ideal bed in the Three Bears home, we too must find our own sweet spot to drift into dreamland. Don't sandwich your nap with screen time. Want to read more about all our experts in the field? In stages 4 and 5, deep sleep occurs with movement and muscle relaxation, making it difficult to wake up. As a result, you may sleep longer than intended. Although napping for too long can leave people feeling dazed or groggy, a well-timed power nap can effectively relieve fatigue and increase focus for up to several hours. Set the alarm - when you start out on your power nap journey, setting the alarm is key, and hitting the snooze button is strictly prohibited. Centers for Disease Control and Prevention., Retrieved April 6, 2023, from. The circadian rhythm helps you fall asleep, wake up, and feel more or less sleepy throughout the day. One of the main reasons people feel the need to naps is because they are not getting a decent amount of sleep at night. Turn off the TV, radio, and other loud noises. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a3\/Sleep-after-Watching%2C-Seeing%2C-or-Reading-Something-Scary-Step-2-Version-3.jpg\/v4-460px-Sleep-after-Watching%2C-Seeing%2C-or-Reading-Something-Scary-Step-2-Version-3.jpg","bigUrl":"\/images\/thumb\/a\/a3\/Sleep-after-Watching%2C-Seeing%2C-or-Reading-Something-Scary-Step-2-Version-3.jpg\/aid66670-v4-728px-Sleep-after-Watching%2C-Seeing%2C-or-Reading-Something-Scary-Step-2-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"