After a daytime short and quickly lasting nap, some people observe unpleasant conditions: headache, nausea, or dizziness. At such a time a person most often connects this condition with flu, food poisoning, or other reasons. In reality, however, many people do not notice that they fell asleep, but as a result feel tired and uncomfortable. Why does napping usually give vigor to the majority, yet for some leads to unexpected and sometimes nervous states? We search for the answer to this question.
“Conditions such as dizziness, heaviness in the head, and nausea that arise after a short nap are very widely spread. The main reason for this is sleep inertia — a state that appears when a person wakes up without completing sleep cycles fully,” says Doctor Vaiz Vasey.
Sleep cycles last approximately 90 minutes and usually a person passes through 3–4 cycles at night. But people who slept little or took a short nap wake up without finishing this cycle, and as a result may feel dizziness, distraction, and some discomfort.
For the majority this condition passes easily, usually changes imperceptibly within 20 minutes, however in some it can last several hours, even be accompanied by symptoms such as vomiting or panic.
The body’s daily natural rhythm also leads to feeling bad after a short rest. Because the organism is not ready for full rest in the daytime and for this reason sleeping during this period brings some discomfort.
“Return of stomach acid into the esophagus — is considered a widely spread cause of nausea, dizziness, and chest pain after rest. In this state stomach acid goes up into the esophagus, and lying down after food leads to its intensification,” says gastroenterologist Doctor Bharat Pothuri.
In almost every person from time to time acid reflux occurs (acid reflux), especially after consuming fatty, fried, or acidic foods. In some this condition can proceed severely. Approximately 20 percent of the US population often suffer from reflux, and nausea after having lain down is encountered more often.
Stomach-intestinal problems can usually arise at night also during sleep, but are widely spread among those who took a short nap during the day, because they often lie down immediately after lunch or a light meal.
“Nutrition also plays a big role in the appearance of this problem. Fatty, fried, creamy, dairy products or dishes rich in fiber remain in the stomach for a long time and intensify symptoms,” says gastroenterologist Doctor Rucha Mehta Shah.
There are other reasons too. According to Vasey, dehydration of the body and a decrease in blood sugar level can lead to a person feeling bad upon waking. And also sleep apnea — a condition accompanied by stopping-resuming of breathing — can cause symptoms such as headache, sore throat, and even nervousness.
“Disorders in breathing lead to a decrease in the level of oxygen in the organism, which causes such symptoms as headache, dizziness, and nausea,” he says.
Is it important to take a short nap during the day?
“We always recommend sleeping for a short time — 20 minutes or less. If napping exceeds 20 minutes, a person can transition to sleeping more. When they wake up during long sleeping, the probability of the appearance of unpleasant symptoms is greater,” says Vaiz Vasey.
If stomach-intestinal problems are present, the nap should be less than 20 minutes. Because the digestive system slows after 20 minutes, and food remains in the stomach longer, which intensifies symptoms.
How to prevent and ease nausea that arises after napping?
“Before sleep calm down, start the sleep regimen by reading a book or doing meditation, and 1–2 hours before the real sleep time reduce using gadgets,” recommends Doctor Vaiz Vasey.
If it is necessary to nap, it is better to do it in the early time of the day. Then it will not interfere with sleeping well at night. If they fell asleep in the evening, the need for sleep decreases, because if the body stays awake for a long time, the desire to sleep decreases.
If stomach-intestinal problems are suspected, it is better to wait for food to be digested and then lie down — ideally 3–4 hours. If this cannot be done, avoid spicy, acidic, and fatty foods before sleep. When you lie, raise your head and chest with the help of pillows or an adjustable mattress.
Over-the-counter antacids can ease symptoms. But if the discomfort continues, it is necessary to consult a doctor. The doctor will also advise to check problems such as infection, ulcers, or inflammation in the esophagus.
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