Is It Safe to Use Sleep Aids for Afternoon Naps?

If you are unable to fall asleep during a nap and feel fatigued, is it appropriate to take sleeping pills?

Hello, Doctor.
I work in education and have always had a habit of taking a nap.
However, since September of last year, after having lunch, I feel empty for about 15 minutes and then lie down for half an hour but can never fall asleep, which leaves me feeling very fatigued in the afternoon.
I have tried many methods, such as seeing a traditional Chinese medicine practitioner, taking calcium supplements, using headphones to block out conversation noise while playing meditation and relaxation music (Dr.
Yang Ding-yi's sitting meditation), and covering my head with a jacket to block out light.
I would like to ask the doctor if short-acting sleeping pills would be suitable for me.
I have several concerns: (1) disrupting my sleep cycle and affecting my ability to fall asleep normally at night, (2) waking up after half an hour and feeling groggy, which might impact my concentration when solving math problems in class, and (3) the potential for developing a dependency on the medication and the difficulty of withdrawal.
This issue has been troubling me for a long time, and I hope the doctor can take the time to provide some answers.
Thank you!

Ms. Li, 50~59 year old female. Ask Date: 2024/01/22

Dr. Lin Mianzhang reply Psychiatry

Dear Ms.
Li,
The concerns you have raised are indeed valid.
Generally, it is not recommended to take sleeping pills just for the purpose of napping, as the effects of these medications do not last only half an hour.
If you take sleeping pills to nap, it will certainly affect your alertness during afternoon classes.
Additionally, taking sleeping pills during the day can disrupt your normal circadian rhythm, which may lead to difficulties falling asleep at night.
Furthermore, long-term use of sleeping pills can lead to dependency issues.
If you find it difficult to fall asleep during the midday, you can practice relaxation techniques by focusing on your breathing.
Use diaphragmatic breathing, where your abdomen rises as you inhale and falls as you exhale.
Try to slow down your breathing, making it gentle, slow, even, and prolonged, with the exhalation lasting longer than the inhalation.
Aim to relax your body as much as possible; even if you do not fall asleep, this practice can help you recharge and restore your energy.
Additionally, avoid overeating at lunch.
Opt for easily digestible foods such as vegetables, fish, and chicken, while limiting red meats like pork and beef.
Also, moderate your intake of starchy foods, as this can help reduce feelings of fatigue and drowsiness.
Wishing you peace and good health!

Reply Date: 2024/01/22

More Info

When considering the use of sleep aids for afternoon naps, especially in the context of your teaching profession, it's important to weigh the benefits against potential drawbacks. Your concerns about sleep disruption, post-nap grogginess, and dependency on medication are valid and deserve careful consideration.

Firstly, let's address the potential impact of short-acting sleep aids on your sleep cycle. Sleep aids, particularly those that are sedative-hypnotics, can indeed alter your natural sleep architecture. They may help you fall asleep faster, but they can also lead to a reduction in the amount of time spent in deeper sleep stages, which are crucial for restorative rest. This alteration can affect your nighttime sleep quality, making it harder to fall asleep later in the evening. If you find that your afternoon naps are becoming a necessity, it might be worth exploring other non-pharmacological methods to improve your ability to nap without medication.

Regarding your concern about feeling groggy after a short nap, this phenomenon, often referred to as "sleep inertia," can occur when waking from deeper stages of sleep. Short naps, ideally lasting around 20-30 minutes, can help you avoid this grogginess by keeping you in lighter sleep stages. If you use a sleep aid, it may be more challenging to wake up feeling refreshed, especially if the medication's effects linger beyond your intended nap duration. Therefore, if you choose to use a sleep aid, timing and dosage become crucial factors to consider.

Dependency on sleep medications is another significant concern. Many individuals who use sleep aids regularly may find themselves developing a psychological or physiological reliance on these medications. This can lead to a cycle where the individual feels unable to sleep without the aid, which can be particularly problematic for someone in a demanding job like teaching, where alertness and cognitive function are essential. If you decide to explore the use of sleep aids, it is advisable to do so under the guidance of a healthcare professional who can monitor your usage and help you develop a plan to minimize dependency risks.

In light of these considerations, you might want to explore alternative strategies to enhance your napping experience. Techniques such as mindfulness meditation, progressive muscle relaxation, or even cognitive behavioral strategies for insomnia (CBT-I) can be effective in promoting relaxation and improving sleep quality without the need for medication. Additionally, maintaining a consistent sleep schedule, optimizing your sleep environment, and managing stress through physical activity or relaxation techniques can also contribute to better overall sleep health.

In summary, while short-acting sleep aids can provide immediate relief for your napping difficulties, they come with risks that may outweigh the benefits, particularly in terms of sleep cycle disruption, post-nap grogginess, and potential dependency. It may be worthwhile to consult with a healthcare provider to discuss your specific situation and explore a comprehensive approach that includes both lifestyle modifications and, if necessary, a cautious use of sleep aids. This way, you can find a balance that supports your need for rest while maintaining your overall health and well-being.

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