Tune into enough performance podcasters, making it tempting to convince yourself that dozing is a powerful tool: rather than a quick fix after a bad night’s sleep, but a route to a better memory, a brighter outlook and perhaps quicker running times. Premier League athletes swear by it – and so are professional piano players, UFC champions and media moguls. Yet, when you don't have a dedicated nap-room or a job that encourages frequent naps, is it *truly* worthwhile perks to a short sleep for it to be worth the kerfuffle? Is there a dependable method to nod off promptly? Plus, is it possible to truly ensure you will arise feeling refreshed, rather than worse?
Understanding The Drive to Snooze
“Experts note three primary motivations for napping in the adult population,” explains an expert circadian rhythm specialist. “The first is termed recovery napping, that is what you do when you’ve had poor sleep the night before. The second is prophylactic napping, when you are anticipating sleep loss ahead, such as if you’re working graveyard shifts. The third is called “hedonic napping”, which simply boils down to wanting: you have a chance to nap in the daytime, and it's pleasant to nap.”
The initial step to do, therefore, is to think about your nap motivation. “Napping can be genuinely useful when night sleeping is disturbed for reasons outside your control – for example, if you’re a new parent, or recovering after being ill or strenuous activity,” says a sleep physiologist. “Yet when you take a nap because your sleep at night feels fragile or broken, that is frequently a signal your body's sleep pressure is not at the level it needs to be. In those cases, daytime sleep can turn into a contributing factor, rather than the answer. Employ naps for brief periods to address immediate needs – the main goal should still be a strong and predictable night’s sleep.”
The Optimal Nap Length
Therefore that naps ought not to be sufficiently lengthy to interfere with your overnight rest, and ideally shouldn’t take place post-3 p.m. (depending on the time you go to bed at night). How long is sensible? Advice differs. In one of the most referenced research about napping, space agency scientists noted that crew members experienced improvements of over 50% in alertness plus a 34% rise in performance following a nap of 26 minutes (in detail, this counted a six-minute long falling asleep phase). “My advice is using an alarm for 20-30 minutes – most people fall asleep quickly,” explains a sleep coach. “There’s a lot of guidance out there concerning the optimal amount for sleeping, but that tends to lead individuals to become more worried than anything else – and the most counterproductive thing you can possibly do while aiming to fall asleep is to stress over it.”
Should you decide to take an extended nap, avoid the period between 45 and 60 minutes that induces sleep inertia, that foggy state when you wake. “Research would say it is preferable to take an extended nap of 60 to 90 minutes than a medium-length one,” 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 upon awakening – however, if you extend it a little longer to a full sleep cycle, you will probably to finish of a sleep cycle and will probably awaken feeling more alert. However, if you’re sleeping for a long period, it will affect your sleep in the evening.”
Creating the Perfect Nap Environment
When it comes to precise methods, recommendations vary. Some experts propose using the same protocol you use to foster a good night’s sleep: a peaceful area, a supportive surface and minimal light as you can manage. Others suggest that one could just doze in a chair in the existing light is available – to prevent post-nap grogginess and to “protect” your bed as the place your mind associates with nighttime rest. “Falling asleep is quite challenging to command,” notes a specialist. “Lacking any sleepiness, it is more challenging to recline and practically instruct yourself to fall asleep. You need some sleep pressure present to start the process to begin with. I can usually nap in full light and wake up naturally without a timer, but what helps many individuals is to wait for an instance when they are naturally slightly tired and calmly relax into it.”
It’s worth experimenting, and when options are scarce – such as, if you’re trying to squeeze in some shut-eye during a commute or at the office – there’s nothing wrong with bringing some accessories. “In my work with professional sportspeople, I recommend that they avoid becoming accustomed to napping in bed, as they’re going to have|they will
