The somnologist named the causes of fatigue after a day's rest

After a nap, instead of being cheerful, sometimes a feeling of exhaustion and fatigue comes. Natalia Zolotareva, a cardiologist and somnologist at the SM Clinic, told Izvestia on May 6 about the causes of this effect and the rules for "proper" daytime rest.

According to her, the feeling of fatigue after sleeping during the day is most often associated with the peculiarities of sleep phases and the moment at which a person wakes up. One of the key reasons is the transition into the deep stages of sleep. If the rest is delayed for more than 20-30 minutes, the brain manages to "fall" into a slow sleep. Waking up at this moment is accompanied by the so—called inertia of sleep - a state of lethargy, weakness and disorientation.

"Another factor is the wrong time to sleep. Sleeping later than 3 p.m. can disrupt circadian rhythms, making it difficult to fall asleep at night and causing fatigue after waking up," the doctor explained.

She noted that individual characteristics also play an important role. In some people, daytime sleep does not work in principle, and this may be due to metabolism or pre-existing sleep disorders, such as insomnia.

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"It is worth considering such a factor as poor sleep conditions. Noise, light, or an uncomfortable position interfere with proper rest, making sleep shallow and ineffective," Zolotareva added.

According to the expert, in order to make daytime sleep restorative, it is necessary to take into account its duration. A short rest within 20-30 minutes is considered optimal, which prevents the body from going into deep stages. If there is a pronounced lack of sleep, a longer sleep is allowed — about 90 minutes (full cycle), however, it can affect the night's rest.

"Choose the right time to sleep. The best period is between 1 p.m. and 3 p.m., when energy levels naturally decrease. Avoid sleeping in the evening, so as not to disturb your night's sleep," the somnologist recommended.

The quality of the conditions is equally important. The doctor advises to darken the room, use an eye mask or earplugs if possible, and maintain a comfortable temperature and humidity. She also mentioned the popular "coffee sleep" technique. Its essence is to drink coffee immediately before a short rest: caffeine begins to act after about 20-30 minutes and helps to wake up more alert.

At the same time, you should not abuse daytime sleep. If it regularly leads to a deterioration of well-being or interferes with a night's rest, it is better to abandon it. In case of chronic fatigue or sleep problems, the specialist recommends that you consult a doctor.

"The quality of a night's sleep is the basis of vigor. Daytime sleep does not compensate for its lack. Try to sleep 7-9 hours at night, observing the regime. If you feel worse after a day's rest, it's possible that your body can do without it," the specialist concluded.

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Alexander Kazachenko, PhD, somnologist at the SM Clinic in St. Petersburg, warned on April 9 about a factor that increases the risk of premature death. According to him, prolonged lack of sleep is one of the most underestimated risk factors for life. According to a number of studies, people who sleep less than seven hours a day are more likely to die from any cause by an average of 12%.