A nap should leave you feeling refreshed, right? But for many, it ends in nausea, headaches, and brain fog.
If you've ever woken up from a short snooze feeling worse than before, you're not alone. Here's what sleep and health experts say could be going wrong.
You're waking up mid-sleep cycle
Sleep cycles last around 90 minutes. If you wake up in the middle of one, you’re likely to experience sleep inertia — a state of grogginess, nausea, dizziness, and confusion that can sometimes linger for hours.
Your body isn’t expecting to sleep in the afternoon
Your natural circadian rhythm doesn’t anticipate sleep in the middle of the day.
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Sleeping during this time can result in more intense grogginess compared to the kind you might feel after a full night’s rest.
You’re napping too long
Long naps can lead to deep sleep, and waking from deep sleep often leaves you feeling worse.
Experts recommend keeping naps short — either 20 minutes or, if you have more time, a full 90 minutes to complete a sleep cycle.
You might have undiagnosed sleep apnea
Sleep apnea causes interrupted breathing during sleep and can lead to post-nap symptoms like headaches, dizziness, and nausea.
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Many people don’t realize they have it, but it significantly affects how rested you feel.
You’re lying down too soon after eating
Napping right after lunch? That could be the culprit.
Acid reflux is a common issue that causes nausea and chest discomfort when you lie down shortly after eating — especially if the meal was fatty, spicy, or acidic.
Your diet may be making it worse
Some foods stay longer in your stomach and can trigger digestive discomfort when you nap.
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High-fat, fried, dairy-rich, or high-fiber meals can make post-nap nausea and bloating more likely.
You’re not drinking enough water
Dehydration is an often-overlooked cause of fatigue, dizziness, and headaches.
If you wake up feeling sick, it might not be the nap itself — it could be your body signaling that it's lacking fluids.
Your blood sugar may be too low
Low blood sugar can lead to nausea, shakiness, and dizziness. If you haven’t eaten enough before napping, this could explain why you feel worse when you wake up.
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You're running on sleep debt
If you’re chronically sleep-deprived, your body won’t always respond well to a quick nap.
Instead of refreshing you, it might push you into an unstable rest state that leaves you groggy and irritable.
It could be a medical condition
Conditions like dysautonomia or benign paroxysmal positional vertigo (BPPV) can cause lightheadedness or dizziness when your head shifts position.
If you consistently feel unwell after naps, it might be time to consult a doctor.
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This article is based on information from The Guardian.