If you have healthy nap habits but still feel fatigued, andropause may be to blame.
According to sleep experts, a little bit of napping is good thing. A short power nap of 10 to 15 minutes is more effective than caffeine as a pick me up and can improve mental efficiency and productivity. Naps can also improve learning and memory as well as reduce stress and lower blood pressure.
Unfortunately, napping can also disrupt your sleep cycle and make issues like insomnia and sleep apnea worse. If you find yourself relying on long naps too much to get through your day, or if you take frequent naps but still wake up tired, you need to make a change.
First, Try Napping Right
Research suggests that the way you nap has a big impact on how you feel afterwards. Here are some tips on how to nap right:
Keep it short. The longer you nap, the greater the risk of waking up groggy. This may leave you befuddled for up to 30 minutes after your nap. To wake up refreshed and energized rather than groggy, aim for a nap of just 10 to 20 minutes. Anything longer than 60 minutes tends to interfere with your nighttime sleep.
Don’t lie down. If you have trouble sticking to a short nap, it may help to nap sitting up or only partially reclined. Studies have shown that lying down flat makes you more likely to fall into a deeper sleep.
You shouldn’t be dreaming. If you dream during an attempted power nap, this means that you are not getting enough sleep at night. When you are sleep-deprived, you will fall into REM sleep (the dreaming phase of sleep) faster.
No naps before bedtime. If you listen to your body’s circadian rhythms, you should find that you need a nap in the afternoon. This is a great time to nap. Just be sure not to nap after dinner, as a late nap can get your sleep schedule out of whack.
Never nap if you have insomnia or sleep apnea. Though these problems will certainly make you sleepy during the day, experts say napping will only make matters worse.
No Luck? Try Andropause Treatment
If you have tried adjusting your sleep and napping habits to get more rest at night and maximize the reenergizing potential of your naps, but still suffer from fatigue, you may want to consider andropause treatment.
Under our doctors’ care, restoring your hormones to a healthy balance will give you natural, youthful energy and bring relief from fatigue, insomnia, and sleep apnea. To learn more, please contact Renew Man™ today.