4 Napping Mistakes A Sleep Doctor Would Never Make

Napping womanEven though I love a good nap, I’m pretty sure I’m not doing them right – I tend to start snoozing way too late in the day, and my post-work kips can last longer than an hour.Dr Hana Patel, an NHS GP and resident sleep expert at Time4Sleep, would likely have some thoughts about my sofa-bound habits. “Napping is a great tool to help us catch up on rest after a bad night’s sleep, but it’s important to remember that it is no substitute for regular, good quality sleep,” she said. Here, the doctor shared her four napping rules: 1) Don’t replace a good night’s sleep with napsThough napping is actually good for our brains and bodies, Dr Patel warned we can definitely have too much of a great thing. “When you’re not getting enough good quality sleep throughout the night, you may feel the urge to nap to combat the tiredness with a nap, but napping is not a recommended alternative to a good night’s sleep, and should not be a regular habit,” she said. To ensure you get a great night’s rest, she said: “Naps are best during the early afternoon, where they are less likely to interrupt your sleep schedule.” Some experts recommend not napping after two in the afternoon. 2) Stick to the 30-minute rule Though naps last an hour on average, Dr Patel thinks half an hour is the sweet spot.“This is because after 30 minutes, your body will enter deep sleep, meaning you will wake up feeling groggy, and probably worse than you did before your nap,” she told us.Not only might it affect your nighttime sleep, but “There is also evidence that persistent napping for longer periods can cause long-term health conditions as we age, including cardiovascular problems and declining cognitive function.”3) Don’t nap on the sofaI’m liable to nod off on the couch in the middle of a TV show, but Dr Patel thinks this is far from the best environment. “Instead of drifting off on the sofa or setting up a sofa bed, take yourself to your bedroom,” she suggested.“Close the curtains or wear an eye mask, and block out as much noise as possible to create the best sleep environment to maximise your sleep.“You’ll find that you get more restful sleep tucked up in your king-sized bed on a good quality mattress, and you will avoid waking up with muscular aches and pains caused by an inappropriate sleeping position.”4) Ensure you’re temperature is correctOverheated rooms make it harder to fall asleep, though overly draughty spaces aren’t helpful either.So, “When creating the ideal sleeping environment, it’s equally important to pay as much attention to temperature as it is to light and noise,” the GP said.Experts put this at between 15.6-20°C. Related...This 'Tart' Fruit Is Linked To Improved Sleep And ArthritisThe Sleeping Mistake A Surgeon Says People With Back Pain Should Never MakeAn Ancient Ritual May Help To Relieve Exhausting Sleep Condition

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