Couch with pillow and blanketContinuing on a theme of “body language” from earlier this month, let’s discuss the Nap Headache.  For those of you blissfully unfamiliar with the Nap Headache, it is an excruciating pain that presents itself upon waking up from a nap that you mistakenly thought was the answer to all your problems.   It can happen when you are woken up prematurely by something (like an alarm clock or a needy person) and also when you naturally wake up.

I don’t understand the Nap Headache.  If the headache is a sign that the nap was not needed, then why was I so tired in the first place?  Why make me think “Wow, I can’t hold my eyes open for one more minute … I must get some sleep” if I’m going to get punished later?  Is there no winning in this game?

Has anyone found a good strategy for preventing (or curing) the Nap Headache?

Posted 26 Jan 2010

Comments

17 Responses to “The Nap Headache”

  1. Conall on January 26th, 2010 6:48 pm

    Hm. I’ve never had this “nap headache” but I am quite familiar with the “nap inertia”. That is, when you wake up from a nap (unaided by any alarm) so in theory your body is rested and is waking itself up. However you are just exhausted still and feel like you should sleep at least a few more hours. It feels like you couldn’t move even if you wanted to. Hate that feeling. Tends to come at the end of late-afternoon naps for me.

  2. mark on January 26th, 2010 7:01 pm

    I have had the misfortune to experience each of the nap headache and the nap inertia, although I can not recall a time when I have experience them simultaneously (although I do not claim that it has never happened). I usually commence immediate consumption of some caffeinated beverages immediately to alleviate the symptoms. I find that I am most likely to suffer these sysmptoms after a nap that is likely to have otherwise gotten me in trouble for sleeping when I had other things to do (or things that other people wanted me to do). Perhaps the headache or inertia is nature’s way of punishing me for being lazy and shirking my duties.

    As an aside, I think that the nap blanket in the picture has much too busy of a pattern for a proper nap blanket. I prefer a nice subdued one color blanket for napping.

  3. forkboy1965 on January 26th, 2010 7:24 pm

    Rarely napping, I have never suffered from a nap headache. However, I wonder if it has something to do with not having sufficient time to reach REM sleep.

  4. Mario on January 28th, 2010 3:15 am

    I´ve experienced this nap headache… and for someone who suffers of migranes… this sucks!

    What I discovered (even though I really don´t take naps)is that when you wake up in the middle of your sleep cycle, its frequent to wake up to a headache.

    I really don´t remember who was who told me that we sleep in 1:30 hour cycles, from falling to sleep, REM, and back again. This is the time your body neads at least to complete a cycle.

    For reasons unknown to me, if you go to sleep -or take a nap- you should aim to time your sleep according to this cycles.

    For example, your nigh sleep is preferrably 7:30 hours.. which consist of 5 1:30 cycles. If you need to take a nap, make it of 3 hours, or 1:30 hours.

    Try this and let me know how it goes

  5. antfaber on January 28th, 2010 6:06 am

    Don’t know about the headache (could it be dehydration?), but I’ve read that nap inertia comes from waking at a wrong point in your 45 minute sleep cycle.

  6. Liam on January 28th, 2010 11:08 pm

    As a proponent of the nap in all its shapes and sizes (midday naps in jammies in bed, a few stolen moments of sleep on a moving bus, a snooze on the side of the highway), I am happy to report that I have never suffered a Nap Headache. It sounds positively uncomfortable.

    Regarding headaches, I think the main reason for them (he suggests with his typical lack of scientific certainty) is dehydration. I used to suffer migraines when I got too dehydrated. Now I drink water more regularly. No more migraines.

    And the skill of a napper is surely reflected in his/her ability to nap comfortably regardless the pattern of the available nap blanket.

  7. Andy on May 11th, 2010 3:26 pm

    I don’t nap very often, only a few times in a year when i’m extremely tired. i have inertia right after the nap but no headache until couple hours later. the headache is very minor but uncomfortable enough to make me stay awake at night, even though i’m still very tired.
    I don’t know why and i haven’t found a remedy so the only thing i can do is avoid napping or changing sleeping pattern.

  8. Sarah Wall on April 4th, 2011 12:44 am

    I get the nap migraine if I sleep longer then 40 minutes to an hour. I can’t get rid of it and I will usually wake up and have to throw up it hurts so badly. Sometimes more then once. I don’t understand it, but last night I stayed up all night long(I never do that) so I took a 4 hour nap today. Woke up with the most terrible migraine then the rest of my day was taken due to the headache. Boo.

  9. Gil on June 9th, 2011 7:37 pm

    I wonder if this has to do with being a night person. I am a night person and also get terrible nap headaches when I fail to avoid napping. The body temperature of night people gets higher in the evening, and I find the later I stay up the higher my temperature gets, so I want the AC on or windows open, even in winter. (My wife is a morning person and gets chilly in the evening.) Point is, when I fall asleep and wake up again, I feel very overheated, and I wonder if there is a mis-match between my daily rising temp cycle, and my body thinking it is asleep and therefore acting like it is cooling off — when it isn’t. If others who experience this are also night people and also feel overheated on awakening, maybe there is a link.

  10. April on August 7th, 2011 5:48 am

    I have excruciating nap headaches. They always seem to happen when I take an evening nap, and especially when I’m extremely tired. I take 3 Advil Liquigels. They get rid of the headache eventually, but it usually takes them an hour-and-a-half to two hours to completely work. I wish I knew what causes the headaches because they are SO unbelievably painful.

  11. Robinson on June 2nd, 2013 2:12 pm

    - ” why was I so tired in the first place? Why make me think “Wow, I can’t hold my eyes open for one more minute … I must get some sleep”.
    Solution: get regular nightly sleep 7 – 9 hrs every night. Or get headaches and other issues.

  12. Alex on July 4th, 2013 2:43 am

    Thanks for that Robinson… Some of us out here do get an adequate 7-9 hours sleep a night but still suffer fatigue, especially when taking several common migraine medications. I have suffered migraines for close to ten years, and some of the worst ones are after a nap. The only solution I have found – don’t nap, no matter how tired you are. If I do nap, I make sure it’s less than 45 minutes.

  13. Ona on August 29th, 2013 4:48 pm

    Don’t believe it’s from dehydration (the nap headache) I wake up with one after any nap at any place after any amount of time an I drink up to six bottles of water a day. So I’m usually a hydrated mapper. Maybe I’ll try the caffeine. I’m trying to get rid of one now.

  14. John on August 31st, 2013 12:49 am

    The Nap Headache is a cruel joke.

    I do not know of a way to alleviate this problem aside from not taking naps ever to begin with.

  15. jess on September 9th, 2013 2:51 pm

    I am suffering a terrible nap headache and i slept for an accidental 20 minutes, so i dont think the length of the nap seems consistent with the headaches as people have listed them

  16. Julie on December 16th, 2013 12:34 am

    I too suffer from nap headaches. I am an RN and am well hydrated most of the time. I am baffled by this problem. I took a nap today and am now miserable. Thought I would look online for a possible solution and to see if other people have this problem too. I tried today to take ibuprofen before the nap to head it off but it did nothing. I tend to lean more toward the REM/sleep cycle theories indicated above and am going to try next time the 1 and a half hour increment and see if that helps. I only nap usually once or twice a month and this sucks!

  17. Anonymous on April 27th, 2014 7:14 am

    haha, I didnt know that Im not alone and basically, I realised that if I take a bath immediately after I wake up, it will alleviate the problem sometimes! It does not matter whether is it a hot bath or a cold one, but just a bath.. try it and tell me whether it works for any of you as well :D

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