Tune into a few performance gurus, and it’s tempting to convince yourself that napping is a powerful tool: rather than a sticking plaster following poor sleep, but a shortcut to improved recall, better spirits and perhaps quicker running times. Premier League athletes are all at it – and so are musicians, UFC champions & business leaders. But if you lack a special sleep space or a career that permits regular snoozing, are there *really* sufficient advantages to a quick nap to merit the kerfuffle? Is there a surefire technique to nod off promptly? And can you really guarantee you will arise feeling improved, not worse?
Exploring Your Reasons for Napping
“We can identify three primary motivations for napping in the adult population,” notes an expert sleep science professor. “The first is known as make-up sleep, that is what happens when you’ve had a lack of sleep the night before. Another is pre-emptive sleep, when you are anticipating sleep loss coming up, for example if you’re working overnight shifts. The third is called “pleasure-based sleep”, which simply comes down to wanting: you get an opportunity to nap in the afternoon, and it's pleasant to indulge.”
The primary task to do, so, is to examine your reason for napping. “Daytime sleep can be truly beneficial when nighttime sleep is being disrupted because of factors outside your control – for instance, if you’re a new parent, or recovering from sickness or strenuous activity,” states a sleep expert. “But if you take a nap since your night sleep is unstable or poor, that’s often an indicator your sleep drive is not at the level it should be. In those cases, daytime sleep can turn into part of the issue, rather than the answer. Utilize daytime sleep as a short-term solution to address immediate needs – the focus should still be a solid and consistent sleep at night.”
The Perfect Nap Duration
Therefore that daytime sleep must not be too extended to disrupt your overnight rest, and best should not occur after about 3pm (based on the time you retire in the evening). What duration is wise? Advice differs. In one of the most referenced research on the subject, experts discovered that space travelers experienced a boost of up to 54% in vigilance plus a 34% rise in cognitive performance after a 26-minute nap (in detail, this counted a six-minute long nodding-off period). “My advice is setting an alarm for half an hour or less – most people fall asleep quickly,” explains a specialist. “You'll find much advice around concerning the perfect length of minutes, but that tends to lead individuals to become more worried above all – and the worst thing one can do when attempting to get to sleep is to stress over it.”
If you plan to sleep for longer, steer clear of the 45 to 60 minute range that promotes sleep inertia, that disoriented sensation upon waking. “Research would say it is preferable to have an extended nap lasting 60-90 minutes rather than a mid-length nap,” notes the sleep scientist. “Forty-five minutes is enough time to plunge you into a deep sleep stage and it is more probable to feel sluggish upon awakening – whereas if you extend it slightly longer to a full sleep cycle, you’re likely to be on the end a full cycle and will probably get up feeling more alert. Though if you're dozing for a long period, it will affect how you sleep that night.”
Creating the Right Nap Environment
Regarding precise methods, suggestions are diverse. A few professionals propose employing similar routines one would use to foster restful sleep: a peaceful area, a supportive surface and maximum darkness as possible. Alternatively, experts propose that you should merely snooze on the sofa in the existing light happens to be around – to prevent post-nap grogginess and to preserve your bedroom as the space your mind associates with proper sleep. “Napping is something really tricky to force,” says a sleep coach. “Without the urge to sleep, it is more challenging to recline and essentially instruct yourself to go to sleep. There must be some sleep pressure there to start the process initially. For me, it's possible to nap in broad daylight and wake up naturally without a timer, but what helps many individuals is to wait for a moment where they feel naturally feeling a bit drowsy and then simply relax into it.”
Trying different approaches is valuable, and if your choices are limited – such as, if attempting to grab a quick nap on a train or in a soundproof office pod – it's acceptable to use some accessories. “When I’m working with elite athletes, I recommend that they don’t get used to napping in bed, since they’re going to have|they will
