During NREM Stage 3 sleep, your muscles relax more, your blood pressure and breathing rate decrease, and slow brain waves begin to emerge. Pulling yourself out of this very deep sleep results in the characteristic grogginess and impaired performance of sleep inertia, which can last anywhere from mere minutes to hours. Crankiness, or any form of a bad mood after a nap, isn't so much an aftereffect of its own, but another side effect of sleep inertia. No one enjoys being snatched out of a good snooze, and the loud beeps from an alarm interrupting deep sleep is enough to ruin anyone's mood.
If you try to avoid naps at all costs because you seem to always wake up confused or angry at the whole world, you should know that you can avoid those unpleasant aftereffects.
Here are four tips for waking up from all naps feeling refreshed, not drained:. A good nap is all about timing. Limiting naps to 20 minutes is key. You will often wake up feeling more refreshed. The exception is if you have enough time to nap for an entire sleep cycle , which lasts approximately 90 to minutes. However, unless you're super in-tune with your sleep cycle and can pinpoint the exact time you need to wake up, you're better waking up before you ever reach deep sleep.
Additionally, you should try to nap as early in the afternoon as possible. Napping close to your bedtime can confuse your body and make you feel groggy for the remainder of the evening, especially if daylight is already waning when you wake up from your nap. It can be super tempting to hit snooze or spend a few minutes scrolling on your cell phone, but fight the urge.
Remaining in bed in that sort of half-asleep, super drowsy state can make post-nap grogginess more intense or extend for a longer period of time. This is called an aura say: AWR-uh. Also, kids who get migraines often feel sick to their stomachs and sometimes throw up. Sometimes a headache is just a part of another illness, such as a cold or flu or strep throat.
When you get better, the headache gets better, too. If you're not sick, other triggers may cause a headache. For example, staying up too late, skipping a meal, or playing in the hot sun too long can set off a headache. Excitement about a special event or worry about something a school exam, for instance can also cause headaches. Some kids get headaches from riding in a car or bus or from straining their eyes by spending too much time watching TV or using a computer. Strong odors , such as perfume, smoke, fumes, or the smell of a new car or carpet, can start a headache.
Some foods can cause headaches in some kids, such as bacon, bologna, and hot dogs. The caffeine in sodas, chocolate, coffee, and tea may cause headaches, too. Kids don't need caffeine, so it's a good idea to limit it in your diet. Sometimes no one knows why a kid gets headaches, but if you get them, chances are someone in your family gets them, too.
The tendency to get headaches is often inherited. In other words, it runs in the family. Most headaches will go away after you've rested or slept awhile. When you get one, the first thing you should do is tell an adult, so he or she can help.
Lie down in a cool, dark, quiet room and close your eyes. High blood pressure alone may not cause a headache unless it gets dangerously high. If you have high blood pressure, feel dizzy, and see spots, seek medical attention straight away.
Experiencing a headache after sleeping too long has many causations but allergies are a major culprit. Allergies cause pressure in the head, resulting in a nasty migraine. Ask your doctor if antihistamines could help your symptoms. Your pillow causing headaches could be a sign your pillow is too soft or too hard. A condition that causes your breathing to stop and start throughout the night. Consult your doctor if snoring is causing exhaustion and irritability.
Your pillow causing headaches could be a sign your pillow is too soft or too hard, and not pressure-relieving enough. An adequate pillow allows your spine to remain aligned and ensures no neck pain when you wake up. A headache from pillow pressure is easily identifiable, take a good look at your pillow and if your head is too low or too high on the pillow, consider switching to a pillow that allows your spine to remain in alignment.
Sleeping too much could be a sign of depression, anxiety, or hormonal disturbance. Learn the best nap length , here. Adults generally need hours of quality sleep every night. If you feel you need more, you may be lacking in certain vitamins, low in iron, or coming down with something. Learn how napping correctly can improve your health, here. If you experience a headache after nap , it could mean you need to eat something or drink some water. Dehydration and hunger headaches typically go away once you eat and drink something.
If a headache persists, it could be down to allergies or illness. Therefore, ask your doctor for a checkup to rule out any health concerns, and be sure to eat well and drink plenty of water every day, as these are major causes of headache after nap.
Headache after nap is unpleasant but could mean you are a little dehydrated or hungry. Oversleeping can cause headaches. A nap is meant to be refreshing and give you a boost of energy but sometimes, we can wake up after a nap with a horrible headache. This could be cured by drinking some water and having something to eat.
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