Tune into a few self-improvement experts, making it easy to believe that napping is a superpower: not just a quick fix after a bad night’s sleep, but a path towards improved recall, a brighter outlook and maybe improved athletic performance. Elite footballers swear by it – and so are concert pianists, mixed martial artists & media moguls. Yet, when you don't have a dedicated nap-room or a job that permits regular snoozing, is it *truly* worthwhile perks to a burst of shut-eye for it to be worth the kerfuffle? Does there exist a dependable method to fall asleep fast? Plus, is it possible to truly ensure you will get up feeling refreshed, not worse?
Understanding Your Reasons for Napping
“There are three main reasons for taking a nap for many people,” notes a leading sleep and circadian science professor. “One is what we call recovery napping, which is what you do after experiencing poor sleep overnight. Secondly, there's prophylactic napping, where you are preparing for sleep loss ahead, for example when working on night shifts. Finally, there's “appetitive drive”, which simply boils down to wanting: you have a chance to doze in the afternoon, and it's pleasant to indulge.”
The primary task to undertake, therefore, is to examine why you want to nap. “Napping can be truly beneficial when night sleeping is being disrupted for reasons you cannot change – such as, when you are a new parent, or you’re recovering from illness or strenuous activity,” explains a sleep physiologist. “Yet when you nap as your nighttime sleep seems unreliable or broken, that can be an indicator your need for sleep is not where required. Under those circumstances, daytime sleep can turn into part of the issue, not the solution. Utilize daytime sleep as a short-term solution to address immediate needs – the main goal ought to remain a robust and regular night’s sleep.”
The Ideal Nap Duration
This implies that naps must not be sufficiently lengthy to disrupt your nighttime sleep, and best shouldn’t take place after about 3pm (depending on the time you sleep in the evening). What's a reasonable length? Recommendations vary. Among the most referenced research about napping, space agency scientists discovered that space travelers showed up to a 54% increase in vigilance and a 34% boost in task performance following a nap of 26 minutes (to be precise, this involved an initial six-minute nodding-off period). “I recommend setting an alarm for half an hour or less – most people doze off in under ten minutes,” explains a sleep coach. “There’s a lot of guidance out there regarding the ideal number for sleeping, but that tends to lead individuals to become more worried above all – and the worst thing you can possibly do while aiming to get to sleep is to stress over it.”
If you’re going to take an extended nap, steer clear of the period between 45 and 60 minutes that induces sleep inertia, that disoriented sensation when you awaken. “Studies would say it's more effective to opt for an extended nap of one to one and a half hours than a medium-length one,” says the expert. “45 minutes is sufficient to plunge you into deep sleep making it more likely to feel groggy when you get up – while if you nap for a little longer to a full sleep cycle, you will probably to be completing a natural sleep cycle and are likely to get up feeling more refreshed. But if you’re sleeping for 90 minutes, it can influence how you sleep that night.”
Establishing the Perfect Nap Environment
Regarding specific techniques, advice differs. Some experts recommend using similar routines one would use to promote quality nighttime sleep: a peaceful area, a supportive surface and minimal light as possible. Alternatively, experts propose that one could just doze on a couch in the existing light is available – to prevent post-nap grogginess and to maintain your bed as the environment your mind associates with proper sleep. “Sleep is notoriously difficult to will,” says a specialist. “If you don’t have the urge to sleep, it is tougher to get comfortable and essentially command yourself to nod off. You need a natural inclination there to start the process in the first place. I can usually take a nap in full light and naturally wake up without a timer, but what helps a lot of people is to wait for an instance where they feel naturally feeling a bit drowsy and then simply allow sleep to come.”
Trying different approaches is valuable, and when options are scarce – for example, if attempting to fit in a quick nap during a commute or in a work pod – it is perfectly fine to employ some accessories. “When I’m working with elite athletes, I suggest that they avoid becoming accustomed to their own bed for naps, because they’re going to have|they will
