Is your day by day nap doing more harm than good?

An afternoon snooze might be helpful, but one's need may indicate a chronic lack of sleep.

In many cultures, afternoon naps will not be only common, but a daily a part of on a regular basis life. According to the National Sleep Foundation, within the United States, one-third of adults often eat lunch.

If you're in good health, these short daytime naps can have advantages: helping you stay awake late at night, making you’re feeling less groggy, or ensuring you're in a position to do something you want. do this outside of the standard working hours of the day. They may keep you protected on the road, stopping you from drowsy driving accidents.

“In addition to reducing sleepiness, sleep has been shown to enhance memory in a laboratory setting.

But the research on napping isn't all rosy.

There have been some large epidemiological studies which have suggested each advantages and harms of sleeping on the population level. It is difficult to attract conclusions at the person level.

Advantages and downsides of sleep

For example, some studies have found that adults who sleep longer in the course of the day usually tend to develop conditions akin to diabetes, heart disease, and depression. A desire to sleep in the course of the day could also be an indication that they will not be getting enough sleep at night, which is related to the next risk of developing these chronic conditions. Daytime sleepiness will also be an indication that you just're getting poor quality sleep, which may indicate a sleep problem.

In some cases, blinking sets up a vicious cycle. You sleep in the course of the day to make up for lost sleep at night, but then you have got trouble falling asleep at night since you slept in the course of the day.

Restricting sleep is a possible strategy for improving overall nighttime sleep.

How to sleep well

If you intend to take a nap in the course of the day, listed below are some guidelines you possibly can follow to be sure it doesn't disrupt your nighttime sleep.

right time The best time to sleep is early afternoon, when your body experiences a natural circadian dip. If you are taking a nap within the late afternoon or evening, it should be difficult to go to sleep later.

Keep it short. A brief nap, about 20 minutes, could also be higher to avoid irritability while you get up. A brief nap may help keep you from having trouble falling asleep that evening. Time it right by setting an alarm.

Get comfortable. For high-quality rest, you should definitely discover a quiet, comfortable place where you won't be distracted.

Check your motivation. If it’s good to nap in the course of the day, it's necessary to work out why you're so sleepy that you would be able to sleep in the course of the day, especially in case you're a daily napper. Find out how much sleep you're getting at night. If you're not getting enough, try improving your sleep habits (see “Tips for a Better Night's Sleep”). If you might be already getting at the very least seven or more hours of sleep an evening and are still drained in the course of the day, talk over with your doctor.

Tips for a Better Night's Sleep If you end up tossing and turning at night, listed below are some strategies you need to use to get more rest. Stick to a daily sleep schedule. Go to bed and rise up at the identical time daily. Avoid alcohol and caffeine late within the day. Both of those can interfere with sleep quality. Turn off electronics at the very least an hour before bed. Blue light from screens, like your television or phone, could make it harder for you to go to sleep. So turn them off at the very least an hour before coming in. regular exercise. Daily exercise in the course of the day may also help promote higher sleep at night. Set the stage. You will sleep higher in case your room is cool, dark and quiet. Be aware of sleep problem symptoms. If you're getting the really helpful seven to eight hours of sleep an evening and still feel drained, see your doctor.

Photo: © kali9/Getty Images