Tune into plenty of self-improvement podcasters, and it’s tempting to think that a nap is a powerful tool: not just a quick fix after poor sleep, but a route towards a better memory, a brighter outlook and maybe improved athletic performance. Premier League footballers swear by it – along with professional piano players, mixed martial artists and business leaders. But if you lack a room for napping or a career that permits regular snoozing, are there *really* worthwhile perks to a burst of shut-eye for it to be worth the hassle? Can you find a dependable method to get to sleep quickly enough? And can you truly ensure you’ll wake up feeling better, instead of groggy?
Understanding Your Drive to Snooze
“There are three main reasons for daytime sleep in the adult population,” says a leading circadian rhythm researcher. “Firstly, there's what we call recovery napping, essentially the action you take after experiencing poor sleep overnight. Secondly, there's prophylactic napping, when you are anticipating sleep loss ahead, for example when working overnight shifts. Finally, there's “appetitive drive”, which simply is about wanting: there is a moment to nap during the day, and it's enjoyable to do it.”
The first thing to do, then, is to think about your nap motivation. “Napping can be truly beneficial when overnight rest is being disrupted due to causes beyond your control – for instance, if you’re a new parent, or you’re recovering from illness or heavy physical exertion,” states a sleep specialist. “Yet when you take a nap because your night sleep is unstable or poor, that is frequently a sign your need for sleep is not as strong as it should be. In such situations, daytime sleep can turn into part of the issue, instead of the fix. Utilize daytime sleep for brief periods for temporary issues – the focus should still be a solid and consistent overnight rest.”
The Perfect Nap Duration
This means that daytime sleep must not be too extended to disrupt your nighttime sleep, and ideally shouldn’t take place after about 3pm (contingent on the time you retire in the evening). How long is sensible? Recommendations vary. Among the most-cited studies about napping, researchers at Nasa discovered that crew members had improvements of over 50% in alertness and a 34% increase in performance after a 26-minute nap (to be precise, this involved a six-minute long sleep onset time). “I’d suggest setting a timer for 20-30 minutes – the majority fall asleep quickly,” notes a specialist. “You'll find much advice around about the optimal amount of minutes, yet that often lead individuals to become more worried than anything else – and the least helpful action one can do when attempting to fall asleep is to be anxious.”
Should you decide to nap for a longer period, steer clear of the period between 45 and 60 minutes that induces sleep grogginess, that disoriented sensation when you awaken. “Studies would say it is preferable to take a longer nap of one to one and a half hours rather than a mid-length nap,” says the expert. “Three-quarters of an hour is sufficient to put you into deep sleep and it is more probable to feel disoriented when you get up – while if you take it a little longer to a full sleep cycle, you’re likely to be on the end a full cycle and will probably wake up feeling more refreshed. But if you’re sleeping for an hour and a half, it can influence your sleep in the evening.”
Establishing the Right Nap Environment
When it comes to specific techniques, recommendations vary. A few professionals suggest employing similar routines you’d use to encourage restful sleep: a silent space, a comfortable bed and minimal light as is feasible. Some advise that one could simply nap on a couch in whatever light is present – to prevent post-nap grogginess and to “protect” your sleeping quarters as the place your brain links with *real* sleep. “Napping is something really tricky to will,” explains an expert. “Lacking any drowsiness, it becomes harder to recline and basically tell yourself to go to sleep. There must be some sleep pressure present to start the process to begin with. Personally, I can often snooze in full light and naturally wake up without a timer, but what helps a lot of people is to anticipate an instance where they feel naturally slightly tired and then simply relax into it.”
Trying different approaches is valuable, and if options are scarce – such as, when aiming to fit in a quick nap during a commute or at the office – there’s nothing wrong to use sleep aids. “Coaching professional sportspeople, I suggest that they avoid becoming accustomed to sleeping in their bed, since they’re going to have|they will
