Many people admit that their usual lunch break routine involves dozing off while leaning forward on a desk — only to wake up feeling bloated with numb arms and even more tired than before. Studies show that napping in this position puts several parts of the body under strain.
Research indicates that when you nap face down with your eyes pressed against your arm, the pressure exerted on your eyeballs increases intraocular pressure. This can cause temporary changes in the eye's axial length and corneal shape, leading to blurred vision upon waking.
Over time, frequent face-down naps may also loosen the facial skin and muscles, causing sagging and the formation of gravity-induced wrinkles.
Pressing on the parotid gland near the ears — one of the body's major salivary glands — can stimulate excess saliva production. Combined with mouth breathing, this makes drooling almost inevitable.
Meanwhile, the cervical spine bears the head's weight without proper support, disrupting its natural curve and potentially leading to neck fatigue or pain.
This posture also interferes with digestion by restricting normal intestinal movement and trapping gas. Mouth breathing can further increase air intake, resulting in bloating and burping.
In addition, resting your head on your arms for long periods can compress blood vessels and nerves, reducing circulation and causing numbness or soreness when you wake.
So, what's the best way to nap? Experts recommend lying flat whenever possible — students can return to their dorm beds, and office workers might opt for a folding bed if conditions allow.
If that's not an option, reclining in your chair can still help you relax; just use a U-shaped pillow to support your neck. And if you have to nap face down, place a small pillow under your head to ease the pressure.
Nap duration also matters: about 20 minutes is ideal, and no longer than 30. Avoid sleeping immediately after lunch, and when you wake up, take a few minutes to stretch and move around before resuming work.