Tips for getting the most out of planned napping

While closing your eyes for a few minutes during your busy day may seem likeagoodidea,it’simportant to consider the effects napping may bring.

“The time of day and length of time you nap can provide benefits or create problems,” says Dr. Tiffany Casper, a Mayo Clinic Health System family physician. “Knowing when to nap and providing yourself with a suitable environment to nap will produce the greatest benefits.”

Drawbacks to napping

Two drawbacks of napping include:

Sleep inertia: Sleep inertia can involve waking up feeling groggy and disoriented after taking a nap. This can become a problem if you have places to be or tasks to complete after you wake up from your nap.

Nighttime sleep problems: Problems can arise if your naps are too long or too close to bedtime. Try not to nap if you experience insomnia or poor sleep quality at night, as napping may worsen these problems. Short naps are the best when trying to avoid interference with nighttime sleep.

Benefits of napping

According to Casper, tak- ingn aps can provide many benefits to your health, such as:

■ Improved mood

■ Improved performance, including quicker reaction time and better memory

■ Increased alertness

■ Reduced fatigue

■ Enhanced relaxation

When to nap

Did you know there are certain times when a nap may be more beneficial to your health? Casper suggests taking a nap:

■ If you’re experiencing ■ If you want to make new fatigue. (Monitor symp- naps a part of your daily toms to avoid a serious health routine. (Having a planned concern.) time of day and length of time

■ If you’re about to expe- will help keep your schedrience sleep loss ule on track.)