Listen to plenty of performance gurus, and it’s easy to convince yourself that a nap is a superpower: rather than a quick fix following a bad night’s sleep, but a shortcut towards a better memory, better spirits and maybe a faster 5k run time. Professional footballers swear by it – and so are musicians, UFC champions and high-profile executives. However, if you lack a special sleep space or employment that allows regular snoozing, can there *honestly* sufficient advantages to a quick nap for it to be worth the effort? Does there exist a reliable way to nod off promptly? And can you honestly promise you’ll wake up feeling improved, rather than worse?
Identifying Your Drive to Snooze
“We can identify three main reasons for napping for many people,” notes a leading sleep science professor. “Firstly, there's known as make-up sleep, that is the action you take following insufficient sleep overnight. Secondly, there's preparatory napping, when you are anticipating insufficient sleep ahead, for example when working graveyard shifts. The third is called “pleasure-based sleep”, which basically boils down to the wish: you get a moment to nap during the day, and it's enjoyable to indulge.”
The primary task to do, so, is to think about your reason for napping. “Daytime sleep can be truly beneficial when night sleeping is being disrupted due to causes outside your control – such as, when you are a new parent, or you’re recovering from illness or strenuous activity,” states a sleep physiologist. “Yet when you’re napping as your sleep at night feels fragile or broken, that’s often a signal your sleep drive is not at the level it should be. Under those circumstances, naps can become a contributing factor, not the solution. Employ naps as a temporary measure to address immediate needs – the main goal must always be a solid and consistent night’s sleep.”
The Ideal Nap Length
This means that daytime sleep ought not to be sufficiently lengthy to affect your nighttime sleep, and best are not recommended post-3 p.m. (based on what time you go to bed in the evening). How long is sensible? Recommendations vary. From a prominent study regarding daytime sleep, space agency scientists found that crew members experienced up to a 54% increase in vigilance and a 34% boost in task performance after a 26-minute nap (in detail, this counted an initial six-minute falling asleep phase). “I recommend setting an alarm for 20-30 minutes – the majority doze off in under ten minutes,” notes a specialist. “There’s a lot of recommendations regarding the ideal number for sleeping, however, that can lead individuals to become more anxious than anything – and the least helpful action one can do while aiming to fall asleep is to stress over it.”
If you plan to take an extended nap, steer clear of the 45-60 minute window that induces sleep inertia, that disoriented sensation when you wake. “Research indicates it's more effective to take a lengthier snooze lasting 60-90 minutes rather than a mid-length nap,” notes the expert. “Three-quarters of an hour is enough time to plunge you into deep sleep and you’re more likely to feel sluggish upon awakening – however, if you take it a bit longer to 60 or 90 minutes, you will probably to finish a full cycle and will probably get up feeling more refreshed. But if you nap for 90 minutes, it will affect your sleep in the evening.”
Creating an Ideal Snooze Setting
Regarding specific techniques, suggestions are diverse. Some experts recommend employing the same protocol you use to foster a good night’s sleep: a peaceful area, a cozy bed and minimal light as is feasible. Some advise that it's fine to merely snooze on a couch in whatever light is present – to prevent post-nap grogginess and to “protect” your bedroom as the place your mind associates with nighttime rest. “Falling asleep is notoriously difficult to will,” says a sleep coach. “If you don’t have the urge to sleep, it becomes harder to recline and basically tell yourself to fall asleep. There’s got to be some sleep pressure present to bring the sleep on initially. I can usually take a nap in full light and naturally wake up alarm-free, though, what aids most folks is to wait for an instance that they’re naturally slightly tired and then simply ease into sleep.”
It’s worth experimenting, and should options are scarce – for example, when aiming to grab a quick nap during a commute or at the office – it's acceptable to use sleep aids. “When I’m working with elite athletes, I recommend that they avoid becoming accustomed to their own bed for naps, as they’re going to have|they will
