Hear enough performance experts, and it’s tempting to convince yourself that napping is a powerful tool: rather than a quick fix after a bad night’s sleep, but a shortcut towards improved recall, improved mood and maybe a faster 5k run time. Premier League soccer players are all at it – as do professional piano players, fighters and media moguls. Yet, when you lack a special sleep space or employment that permits regular snoozing, are there *really* worthwhile perks to a burst of shut-eye to merit the hassle? Does there exist a reliable way to fall asleep fast? Furthermore, can you truly ensure you will get up feeling improved, rather than worse?
Identifying Your Drive to Snooze
“Experts note three primary motivations for daytime sleep in the adult population,” explains a leading sleep and circadian science researcher. “The first is what we call make-up sleep, which is what you do after experiencing insufficient sleep the previous night. Another is pre-emptive sleep, which involves pre-empting insufficient sleep ahead, for example when working on night shifts. Finally, there's “hedonic napping”, which essentially is about the wish: you have a chance to doze in the afternoon, and it's enjoyable to indulge.”
The first thing to undertake, so, is to examine why you want to nap. “Napping can be really helpful when night sleeping is being disrupted for reasons beyond your control – such as, when you are caring for an infant, or if you are healing from sickness or strenuous activity,” states a sleep physiologist. “Yet when you nap since your nighttime sleep seems unreliable or poor, that is frequently a sign your sleep drive is not as strong as required. In those cases, napping can become part of the problem, instead of the fix. Employ naps as a short-term solution for short-term problems – the main goal must always be a solid and consistent night’s sleep.”
The Perfect Snooze Time
This means that daytime sleep shouldn’t be long enough to interfere with your nighttime sleep, and preferably should not occur after about 3pm (based on what time you retire in the evening). What duration is wise? Advice differs. Among the most referenced research about napping, space agency scientists found that crew members had up to a 54% increase in alertness and a 34% boost in performance after a 26-minute nap (in detail, this included an initial six-minute nodding-off period). “I’d suggest setting an alarm for 20 to 30 minutes – most people fall asleep in under ten minutes,” explains a sleep expert. “You'll find much guidance out there concerning the optimal amount for sleeping, however, that can make people feel more stressed than anything else – and the most counterproductive thing one can do when attempting to fall asleep is to stress over it.”
If you plan to take an extended nap, bypass the 45 to 60 minute range that induces sleep grogginess, that spaced-out feeling when you awaken. “Studies would say it’s better to opt for a longer nap lasting 60-90 minutes rather than a mid-length nap,” notes the professor. “45 minutes is long enough to plunge you into a deep sleep stage and you’re more likely to feel disoriented when you wake up – while if you take it a little longer to 60 or 90 minutes, you will probably to finish of a sleep cycle and are likely to awaken feeling more refreshed. But if you’re sleeping for a long period, it can influence your sleep that night.”
Establishing the Right Snooze Setting
As for specific techniques, advice differs. A few professionals recommend adopting comparable habits you use to foster restful sleep: a quiet room, a supportive surface and as much darkness as is feasible. Alternatively, experts propose that one could simply nap in a chair in whatever light is present – to avoid that groggy feeling and to preserve your bed as the environment your mind associates with proper sleep. “Falling asleep is something really tricky to force,” notes a sleep coach. “Lacking the urge to sleep, it becomes harder to recline and basically instruct yourself to go to sleep. There must be a natural inclination there to start the process to begin with. I can usually take a nap in full light and wake up naturally without a timer, though, what aids a lot of people is to look for an instance when they are naturally slightly tired and calmly ease into sleep.”
It’s worth experimenting, and if you have few options – for instance, if attempting to fit in a quick nap during a commute or in a work pod – it is perfectly fine with bringing sleep aids. “When I’m working with professional sportspeople, I suggest that they avoid becoming accustomed to their own bed for naps, as they’re going to have|they will
