I I woke up on the sofa, feeling nauseous and groggy, with a needle headache. Was it the flu? Have I eaten something wrong? There was drool on my cheek, and I looked at the clock. I remembered having checked the time at 1:30 p.m.; It was now 4 p.m.
I had accidentally took a nap.
Many people say there is nothing like good nap – but not me. This always gives me nausea that runs the stomach, usually for the rest of the day.
So I do my best to avoid drowsiness, even when I need the rest. In college, I would perform even if I was pulling a night. But now, as a mom, my lifestyle without sampling is more difficult to maintain. I feel like I play real life “do you prefer”: zombie launchers to stand up all night with my crying baby or the sick rotation cycle?
Dr. Waiz Wasey, a sleep doctor formed by the Mayo clinic, based in Scottsdale, Arizona, says that symptoms such as nausea, dizziness and dizziness after a naps are common. These may vary from light to day break and may have different causes. For this reason, he says, treatment is not a single size.
Why do I feel sick after a nap?
There are several reasons why people can feel nausea, dizziness or a generally sick feeling after a nap.
Sleep inertia: Wasey says that sleep inertia, characterized by stunning, dizziness, nausea and disorientation, is one of the main reasons why people feel sick after taking a nap.
Sleep cycles usually last around 90 minutes, including three sleep stages plus paradoxical sleep. People usually go through three or four sleep cycles per night, but when the tablecloths wake up without finishing a complete cycle, they can feel unpleasant symptoms, often disorienting, he says.
Most cases of sleep inertia are gentle and resolve by themselves after about 20 minutes, explains Dr Funke Afolabi-Brown, a sleeping doctor certified with three boards based in Philadelphia. But extreme cases may involve “debilitating symptoms that last four to six hours, sometimes with vomiting or symptoms of panic”.
Sleep inertia is not specific to the nap: this can also happen when you wake up from a night’s sleep. But it’s less common, says Waley, like someone who has finished a few sleep cycles feels more restored upon waking.
Symptoms also tend to be more serious after a nap due to the circadian pace of your body or the natural daily sleep cycle. “Your body does not expect to sleep in the afternoon,” says Afolabi-Brown. “Morning genius is usually resolved within 15-30 minutes, while post-nap symptoms can persist longer.”
Wasey notes that people who have sleep apnea, insomnia or sleep deprivation are more likely to feel more extreme symptoms of sleep inertia.
Gastrointestinal problems: Acid reflux – also called gastroesophageal reflux or stomach burns – is a common cause of nausea, dizziness and thoracic pain after rest, explains Dr. Bharat Pothuri, a gastroenterologist certified with a board based in Houston, Texas. It is characterized by gastric acid that travels in the esophagus, and lengthening after eating aggravates, explains Pothuri.
Almost everyone will experience acid reflux from time to time, adds Pothuri, especially after eating fatty or acidic food. But some have more serious symptoms. About 20% of the American population is affected by frequent acid reflux, or gastroesophageal reflux (also known as GERD), and is more likely to feel nausea after going to bed.
Stomach problems can appear after a full night, but it is particularly common for day snoozers because they can go to bed directly after lunch or a snack.
Dr. Rucha Mehta Shah, a certified gastroenterologist at the Commission in Scottsdale, Arizona, says that the regime plays a role. “Certain foods such as fatty, fried, creamy, dairy or rich fiber food can sit for longer and cause more symptoms,” she said.
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Other causes: Dehydration and low blood sugar can make a person bad upon awakening, explains Waley. Sleep apnea, a condition where breathing stops and suddenly begins during sleep, can cause symptoms such as headache, sore throat and even anxiety. “Breathing disruptions can lead to drops in oxygen levels that can trigger headaches, dizziness and nausea,” he explains.
Less common problems include dysautonomy, the inability to regulate the functions of the involuntary body such as heart rate and blood pressure, and the Benin paroxysmal positional dizziness, characterized by dizzy after your head has changed the positions, such as lying or sitting in bed.
If you suspect one of these elements, Wassey says to speak with a doctor.
Is the duration of a napping important?
A short sleep is a safe bet.
“We always encourage naps to be brief: 20 minutes or less,” explains Waley. “If a nap is more than 20 minutes, it can go to a deep sleep. If they wake up during a deep sleep, they are more likely to feel unpleasant symptoms upon waking.”
If a fast lie does not seem enough, give yourself time to finish a complete 90-minute sleep cycle. “I tell patients to take a 20-minute or 90-minute nap,” he said.
If gastrointestinal problems cause problems, keep the nap in less than half an hour, Pothuri explains. The digestive system tends to slow down after 20 minutes of sleep, which means that food stays in the stomach longer. In addition, the less horizontal weather means less time for gastric acid to irritate the esophagus.
How can you prevent and treat nausea nausea?
Keep the short naps, says Waley – or jump them completely. It helps to have a good night, he says, “Start a routine at bedtime when you end, reading a book or meditating, and limit blue light one to two hours before bedtime.”
Afolabi-Brown says that if you take a nap, do it earlier in the day can make sure you don’t have trouble sleeping at night. Repetition too long or too late in the day can reduce your dusional, the sleep pressure that builds in our body the more we awaken.
If you suspect GI problems, Shah recommends waiting for your food to digest before going to bed – ideally three to four o’clock. If it is not realistic, try to avoid spicy, acidic and fatty foods before nap. And when you lie down, submit with pillows or an adjustable mattress. “We want to work with gravity,” says Shah. “Keeping your head and chest high will mean fewer acid injury to the lower part of the esophagus.”
Over -the -counter antacids can alleviate symptoms, but if discomfort persists, Shah recommends seeing a doctor. Prescription drugs can provide more relief, or a doctor may want to check other problems in esophagus, such as infection, ulcers or esophagitis.
After talking to the experts, I put aside a day to try their advice. I kept breakfast and simple lunch, exchanging an acidic orange for toast and ignoring the remains of lasagna in favor of a light salad. When my son went down for a nap, I made a mini mountain of pillows to support me and put an alarm for 20 minutes. When I woke up, I felt refreshed, rested and happy – no nausea or brain fog.
I do not always have foreseement to avoid triggering food or organizing pillows. But thanks to these adjustments, I discovered that there is really nothing like a good nap.
