Tune into enough performance podcasters, making it easy to convince yourself that napping is a secret weapon: more than a sticking plaster following poor sleep, but a path towards improved recall, a brighter outlook and possibly improved athletic performance. Professional soccer players do it regularly – and so are concert pianists, mixed martial artists & media moguls. But if you lack a dedicated nap-room or a job that encourages frequent naps, are there *really* worthwhile perks to a burst of shut-eye to justify the hassle? Does there exist a dependable method to fall asleep fast? Furthermore, can you really guarantee you’ll wake up feeling refreshed, rather than worse?
Identifying Your Nap Motivation
“We can identify three key drivers for napping for many people,” explains an expert sleep and circadian science specialist. “One is known as make-up sleep, that is the action you take after experiencing insufficient sleep overnight. Another is prophylactic napping, which involves pre-empting insufficient sleep in the future, for example if you’re working graveyard shifts. The third reason is “appetitive drive”, which basically is about desire: there is a chance to nap in the daytime, and it feels nice to indulge.”
The primary task to undertake, therefore, is to think about why you want to nap. “Naps can be genuinely useful when overnight rest is disturbed for reasons beyond your control – for example, when you are caring for an infant, or recovering after being ill or strenuous activity,” says a sleep expert. “But if you nap since your night sleep is unstable or poor, that is frequently a sign your sleep drive is not at the level it should be. In those cases, napping can become a contributing factor, rather than the answer. Employ naps for brief periods to address immediate needs – the focus should still be a robust and regular sleep at night.”
The Optimal Nap Duration
This implies that napping ought not to be too extended to affect your nighttime sleep, and ideally should not occur post-3 p.m. (contingent on the time you sleep in the evening). What's a reasonable length? Recommendations vary. From the most-cited studies on the subject, researchers at Nasa found that astronauts showed improvements of over 50% in vigilance plus a 34% rise in task performance post a 26-minute snooze (to be precise, this counted a six-minute falling asleep phase). “I’d suggest setting an alarm for 20-30 minutes – most people doze off quickly,” says a sleep coach. “You'll find much guidance out there concerning the ideal number of minutes, however, that can make people feel more anxious above all – and the most counterproductive thing you can possibly do when trying to fall asleep is to be anxious.”
Should you decide to take an extended nap, avoid the 45 to 60 minute range that encourages sleep inertia, that disoriented sensation when you wake. “Studies would say it's more effective to take a longer nap lasting 60-90 minutes rather than a mid-length nap,” explains the sleep scientist. “Three-quarters of an hour is enough time to plunge you into a deep sleep stage and you’re more likely to feel groggy when you get up – however, if you extend it a bit longer to 60 or 90 minutes, you’re likely to finish of a sleep cycle and are likely to awaken feeling more alert. But if you’re sleeping for 90 minutes, it will affect how you sleep later that night.”
Creating the Perfect Snooze Setting
When it comes to exact methodologies, advice differs. A few professionals suggest adopting comparable habits one would use to foster restful sleep: a quiet room, a comfortable bed and minimal light as is feasible. Some advise that one could merely snooze in a chair in the existing light is present – both to discourage post-nap grogginess and to maintain your bedroom as the space your brain links with nighttime rest. “Sleep is something really tricky to command,” notes a specialist. “Without any sleepiness, it is tougher to recline and essentially tell yourself to nod off. There must be a natural inclination present to initiate sleep to begin with. For me, it's possible to snooze in broad daylight and awaken on my own without an alarm, however, what assists most folks is to look for an instance where they feel naturally feeling a bit drowsy and just gently relax into it.”
Experimentation is key, and if you have few options – for example, if attempting to fit in some shut-eye on a train or at the office – it's acceptable to employ sleep aids. “In my work with elite athletes, I recommend that they avoid becoming accustomed to napping in bed, since they’re going to have|they will
