Do naps help or hinder sleep?
If you have insomnia, naps
can hinder nighttime sleep because
staying awake throughout the
day increases your body's desire
to sleep at night. If you're a good
sleeper but are sleep-deprived due
to other circumstances, naps can
help you catch up.
To make up for a temporary sleep deficit, nap for a half hour; that will help you get the rest you need. Just be sure to nap before 2 p.m., so it doesn't interfere with your ability to sleep soundly that evening, and try to get seven to nine hours of sleep each night. -Vishesh Kapur, M.D., M.P.H., director of the University of Washington Sleep Disorders Center in Seattle
Insomnia
To combat mild
insomnia, shorten your nighttime
sleep by going to bed 30 to 60
minutes later than usual but waking
up at your normal time. You'll
feel tired initially, but if you stick
to this schedule for three weeks,
you'll build up a healthy sleep debt,
which will help you fall asleep
faster and spend more time in the
deepest stages of sleep. (If your
insomnia is caused by depression,
sleep apnea, or restless legs syndrome,
see your doctor. It's more
appropriate to treat the underlying
problem rather than restrict your
sleep time.)
To make up for a temporary sleep deficit, nap for a half hour; that will help you get the rest you need. Just be sure to nap before 2 p.m., so it doesn't interfere with your ability to sleep soundly that evening, and try to get seven to nine hours of sleep each night. -Vishesh Kapur, M.D., M.P.H., director of the University of Washington Sleep Disorders Center in Seattle
