They found out that napping between midday and early afternoon is linked to dying early, and if an afternoon nap lasts for more than half an hour, this triggers loud warning bells on your health parameters. This daytime sleep attack, known as narcolepsy is a chronic neurological disorder that affects the brain's ability to regulate sleep-wake cycles, leading to excessive daytime sleepiness and sudden unbearable sleep attacks.

This discovery, surprisingly, nullifies old advice from the NHS and the American Academy of Sleep Medicine that urges napping after midday and before mid-afternoon. They conclude that extended or irregular naps are a manifestation of serious underlying health issues. Secondly, this sleeping pattern may disrupt the body's natural rhythms, obstructing oxygen to the heart and brain.

Another destructive pattern of sleep is waking up in the night and this causes one to erratically nap during the day. While some people link waking in the night with the 'witching hour,' Martin Seeley, a Senior Sleep Expert, explains that stress and anxiety are most likely the culprits behind your body waking you up in the middle of the night often. While you may not even feel you are anxious, your body's sleep-wake cycle may be exposing a different story.

'Your brain processes emotions while you sleep, so if you're carrying any stress, even subconsciously, your body might jolt you awake as it tries to deal with it,' Seeley says.

Diet could also play a huge part. Seeley explains that blood sugar dips may be the cause of your erratic waking up in the middle of your sleep.  

'If you're eating a lot of refined carbs or sugary foods before bed, your blood sugar can spike and then crash in the middle of the night, waking you up,' he says.

Here is some bad news for the late-night "cappers": Seely also warns, "'Alcohol can also be a sneaky culprit, as while a glass of wine might help you doze off, it disrupts your sleep cycle and often leads to you waking up in the middle of the night."

Here Are Some Things to Do To Prevent Daytime Napping:

Get some sun. Sunshine and slumber complement sleep. Light, particularly sunlight, influences your body’s internal clock, and sun exposure during the day keeps you awake and encourages quality sleep at night.

Drink caffeine. Caffeine is a stimulant that keeps you awake during the day if you have disproportionate sleepiness.

Exercise. Routine physical activity can keep you energized and allow you to sleep more easily at night. Even a simple short walk can give you the boost you need.

Eat a snack. Sugary snacks can give you a quick boost of energy, but they’re often followed by a crash that causes low blood sugar, mental fogginess, and fatigue. Low-sugar, high-fiber, and protein snacks can help you maintain more energy and curb that sudden crash..

Keep away from smoking and too much alcohol.  While nicotine stimulates your body in ways that can interrupt your sleep, alcohol makes it easier to fall asleep, but the effects evaporate fast and disrupt your sleep later in the night.

Stay hydrated. You may feel extremely tired due to dehydration. Drink water throughout the day, especially after you exercise.

Practice sleep hygiene. Your sleep hygiene refers to your environment and daily routine that could affect your nighttime rest. To maximize your sleep hygiene, keep a constant sleep schedule, rid your bedroom of distractions, make sure your sleep space is comfortable, and follow a relaxing routine before you go to sleep.

Keep up a conversation to wake up your mind. If you find yourself fading away during the day, get into a conversation to start your mind moving again. 

Turn up the lights. Environments with dim lighting aggravate fatigue. Studies have shown that exposure to bright light can decrease sleepiness and increase alertness. Try increasing the intensity of your light source at work.

Take a breather. Deep breathing boosts blood oxygen levels in the body. This slows your heart rate, lowers blood pressure, and improves circulation, ultimately aiding mental performance and energy.

Never try to beat sleep:  Follow the golden rule of pulling over, if you’re driving.  Beating sleep on the road is too dangerous. If you’re on an extended trip, change drivers often. Stop at least every 2 hours to take a walk and get some fresh air to pull over and nap at the side of the road.

Switch tasks to stimulate your mind:  Monotonous work is as detrimental as sleep loss for alertness. At work or home, try to secure more stimulating tasks for your sleepy times. Or switch to more engaging work responsibilities when you feel yourself nodding off.

AND FOR THE NIGHT:

A cool, dark, and quiet bedroom is key, with dark curtains, white noise machines, and comfortable bedding brings all the relief.

And if you do find yourself waking up in the middle of the night without being able to fall back asleep, it's essential to remain calm.

Avoiding scrolling through your phone or checking the time, because this can trigger stress and make it harder to fall asleep.

The second you wake up and can't fall back asleep, try deep breathing or meditation.

And if that doesn't work, Seeley suggests getting out of bed and something something calming (but in a dim light) until you feel yourself getting sleepy.  'Lying there restless will only encourage your brain to associate your bed with somewhere it doesn't get rest, so hop out of bed and get back in when you feel ready to sleep again,' he says.ks you might be consuming before bed. Seeley suggests something that's a small serving of protein with healthy fats - like a handful of nuts and avoid sugary snacking in the night. "These can help keep your blood sugar stable through the night,' he says.

Following these suggestions would lighten up sleep loads, snuff out nightmares and fade away stress timetables to a healthier, happier life.  Our body mends when we get deep uninterrupted sleep for the night, sleep is one of our best healers!

When to See a Doctor

If you constantly feel tired or if your sleepiness obstructs your daily life.m it could be a sign of an underlying condition and this is the time to visit your doctor. Your doctor will run tests and ask questions about your sleep routine, and would suggest treatment options based on your daytime sleepiness.