Q When I nap because I'm tired during the day, I sleep even worse at night. Does exercise help? How should I handle naps?
A Regular aerobic exercise improves sleep quality, but within three hours of bedtime it actually increases arousal. Naps should be limited to before 3 p.m. and under 20 minutes so they don't affect nighttime sleep.
Detailed Answer
Aerobic exercise three or more times a week has been confirmed by research to have positive effects on sleep depth and continuity. However, vigorous exercise within three hours of bedtime raises body temperature and heart rate, which can actually interfere with falling asleep. Naps consume sleep pressure and reduce nighttime sleep, so when you have insomnia the principle is to avoid them as much as possible. If a nap is truly necessary, a power nap before 3 p.m. and under 20 minutes is the safest.
Korean Medicine Clinic Perspective
At Dongjedang, when someone lacks energy during the day and keeps feeling drowsy because of weak Spleen-Qi (bigi), rather than simply restricting naps, we use prescriptions that strengthen Spleen and Stomach function to restore daytime vitality so that daytime drowsiness naturally decreases. Staying active and energetic during the day is the most natural way to improve nighttime sleep quality.
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