Essential
- Certain naps cause nausea, dizziness and discomfort because of the inertia of sleep, digestive disorders or other factors.
- Doctors recommend limiting the nap to 20 minutes or waiting for a full 90 -minute cycle.
- Adapting your schedules, diet and position can reduce these effects.
For many, a nap is synonymous with relaxation. But for some, it is accompanied by nausea, dizziness and persistent discomfort. According to Dr. Waiz Wasey, a sleep specialist trained at Mayo Clinic in the United States, these symptoms are frequent and can have several causes. “The treatment is not universal, because the origins can vary”he explains in an article of Guardianwho cites several nap experts.
The role of sleep inertia
The most common cause is the“Sleep inertia”characterized by disorientation, stunning and sometimes nausea. It occurs when you wake up in the middle of a sleep cycle, which lasts on average 90 minutes. “The longer the naps, the higher the risk of getting into sleep, and therefore to have unpleasant symptoms upon waking up”specifies Wasey. Dr Funke Afolabi-Brown, an expert in sleep expert, adds that, in extreme cases, these effects can last up to six hours and be accompanied by vomiting or panic sensations. In the afternoon, our biological clock is not waiting for sleep, which makes these symptoms more intense.
Dr. Bharat Pothuri, gastroenterologist in Houston, underlines that a gastroesophageal reflux can cause nausea and pain after lying down, especially after a meal. “Longer just after eating aggravates the reflux”he explains. Dr. Rucha Mehta Shah, gastroenterologist in Scottsdale, specifies that fat, fried, creamy or rich in fiber prolong digestion and accentuate symptoms. Other causes include dehydration, hypoglycemia or even damage to sleep apnea, which can cause headache and dizziness.
How to limit the problem?
Wasey recommends limiting naps to 20 minutes or, if necessary, a complete 90 -minute cycle. Afolabi-Brown advises to take a nap earlier during the day to preserve night sleep. On the digestion side, Shah recommends waiting for three to four hours after a meal, avoiding irritating food and raising the head and chest to enjoy the severity. “Less time lying flat, it’s less acid that reaches the esophagus”she says. In summary, listening to your body, adapting your habits and respecting a few simple rules can transform your nap source of discomfort into a real well-being ally.