How to get rid of groggy feeling after nap

How long does grogginess last after a nap?

Sleep inertia is characterized by a temporary period of sleepiness and poor cognitive performance from the moment you wake up. Morning sleep inertia is an inevitable part of your sleep cycle as you transition from sleep to wakefulness. It may take up to 90 minutes for the grogginess to dissipate.

Is it normal to feel groggy after a nap?

Many people wake up feeling groggy. This state is known as ‘sleep inertia’, and it’s more likely to happen when we nap for longer than 20 minutes.

Why do I feel yucky after a nap?

Why Do I Feel Sick After Taking a Nap? If you wake up feeling a bit nauseous, it’s likely a result of your diet. “Eating prior to sleep, especially fatty foods, alcohol, or other stomach-irritating foods, can cause gastroesophageal reflux,” Dr. Nager explained.

How do you stop being groggy when you wake up?

Sleep inertia is a natural part of waking up, but you can limit its effects by: regularly getting a full night’s sleep. limiting naps to less than 30 minutes. drinking coffee or another caffeinated beverage when you get up.

How do I get rid of sleep inertia?

Here are a few strategies that may help:
  1. Caffeine. You’ve probably already thought of this. …
  2. Strategic napping. A nap may be just the ticket to help you avoid sleep inertia. …
  3. Light exposure. …
  4. Sleep schedule rearrangement. …
  5. Aligning sleep with your cycles. …
  6. Other strategies.

Why do I wake up more tired after a nap?

After about 20 minutes, the sleeping brain may move into what’s called slow-wave sleep, which is the deepest phase of sleep. If you nap too long, you may feel groggy and disoriented upon awakening instead of refreshed because long naps are more likely to contain deep slow-wave sleep.

How do I wake up refreshed?

Magic Mornings
  1. Sleep (Obviously!). The best way to wake up refreshed is to get seven to nine hours of sleep each night, says Singh, who stresses the importance of establishing good sleep habits. …
  2. Work with your sleep cycle. …
  3. Consider a.m. exercise. …
  4. Eat a solid breakfast. …
  5. Do something that brings you joy. …
  6. Don’t hit snooze.

Should you go back to sleep if you wake up tired?

You can go back to bed when you start to feel sleepy. You’ll be more likely to fall asleep faster if you go to bed when you’re drowsy. Sometimes it’s helpful to pick a time up front, be it 30, 60, 90, or 120 minutes, says Perlis. But you don’t have to obsess over the time.

How can I nap without feeling groggy?

Keep naps short.

Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward.

Are 2 hour naps bad?

Naps exceeding half an hour during the day could possibly lead to serious health conditions like cardiovascular disease, diabetes and metabolic syndrome. A study published in April 2016 found that naps lasting more than 60 minutes a day increased the risk of type 2 diabetes by 50 percent.

Is REM sleep restful?

With enough sleep that appears to be restful, it’s likely that the light, deep, and REM ratio is exactly where it should be in young people.

Is a 3 hour nap too long?

A: Naps are OK. But you’ll probably want to nap for less than an hour, and you’ll probably want to nap earlier in the day, like before 2 p.m. or 3 p.m. If you can power-nap for 15 or 20 minutes, so much the better. Napping for an hour or longer increases your risk of falling into the deep stages of sleep.

Is a 20 minute nap worth it?

Set an alarm: Studies show that the best nap length for most people is about 10-20 minutes. This provides restorative sleep without drowsiness after waking. If you want to feel alert and productive after your nap, you can counter sleep inertia by limiting the amount of time you spend asleep.

How do you take a productive nap?

So with that in mind, I’d like to offer the following rules.
  1. Take your shoes off. …
  2. Get horizontal. …
  3. Get under a blanket. …
  4. Aim for the sweet spot of 20 to 45 minutes. …
  5. Aim to nap after lunch. …
  6. Avoid using wake-up gimmicks. …
  7. No bragging about what a great nap you just had.

Do naps help weight loss?

Can napping help with weight loss? To date, there’s no evidence to prove that napping has a direct effect on weight loss. Still, healthy sleep habits are important for overall weight management.

What sleep inertia feels like?

Sleep inertia is the feeling of grogginess, disorientation, drowsiness, and cognitive impairment that immediately follows waking5. Sleep inertia generally lasts for 15 to 60 minutes6 but may last for up to a few hours after waking.

Is 90 minutes a good nap?

Best Nap Length for Adults

According to the National Sleep Foundation, the best nap lengths for adults are 20 or 90 minutes. Here’s why: 10-20 minute naps are also referred to as power naps. These short naps allow you to wake up feeling refreshed, energized, and alert.

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