Tune into enough self-improvement gurus, and you'll be easy to convince yourself that a nap is a secret weapon: more than a band-aid following a bad night’s sleep, but a path towards a better memory, a brighter outlook and maybe improved athletic performance. Elite footballers swear by it – and so are professional piano players, UFC champions and high-profile executives. Yet, when you haven’t got a dedicated nap-room or a job that encourages daytime sleep, can there *honestly* sufficient advantages to a short sleep for it to be worth the kerfuffle? Can you find a dependable method to nod off promptly? And can you really guarantee you will arise feeling better, not worse?
Understanding Your Reasons for Napping
“We can identify three primary motivations for daytime sleep for many people,” says an expert sleep and circadian science specialist. “One is termed recovery napping, which is what you do after experiencing poor sleep the night before. Secondly, there's pre-emptive sleep, which involves anticipating a sleep deficit coming up, for example if you’re working on night shifts. Finally, there's “pleasure-based sleep”, which basically boils down to the wish: you get a moment to nap in the daytime, and it's enjoyable to do it.”
The first thing to consider, so, is to examine why you want to nap. “Napping can be really helpful when nighttime sleep gets interrupted for reasons beyond your control – for example, if you’re caring for an infant, or you’re recovering from sickness or heavy physical exertion,” states a sleep physiologist. “However, if you take a nap as your sleep at night is unstable or broken, that can be an indicator your need for sleep is not where it should be. In such situations, daytime sleep can turn into a contributing factor, not the solution. Use napping as a short-term solution for temporary issues – the focus should still be a strong and predictable night’s sleep.”
The Optimal Nap Duration
This means that daytime sleep ought not to be long enough to affect your sleep at night, and best shouldn’t take place post-3 p.m. (contingent on when you retire overnight). How long is sensible? Guidelines are mixed. From a prominent study about napping, experts noted that astronauts showed up to a 54% increase in alertness plus a 34% rise in task performance post a 26-minute snooze (technically, this counted a six-minute nodding-off period). “I’d suggest setting an alarm for half an hour or less – the majority are asleep quickly,” explains a specialist. “There’s a lot of recommendations concerning the optimal amount of minutes, however, that can cause people to feel more stressed than anything – and the least helpful action you can do when attempting to nod off is to be anxious.”
If you’re going to take an extended nap, bypass the 45-60 minute window that induces that sluggish feeling, that disoriented sensation when you awaken. “The science indicates it is preferable to have an extended nap lasting 60-90 minutes rather than a mid-length nap,” explains the expert. “Forty-five minutes is enough time to put you into a deep sleep stage and it is more probable to feel disoriented when you get up – while if you nap for slightly longer to a full sleep cycle, it's likely you'll to be completing of a sleep cycle and should awaken feeling more alert. But if you’re sleeping for a long period, it can influence how you sleep later that night.”
Creating the Perfect Sleep Space
As for specific techniques, advice differs. A few professionals propose using similar routines you use to foster restful sleep: a peaceful area, a comfortable bed and maximum darkness as you can manage. Others suggest that one could merely snooze on the sofa with ambient lighting is present – to prevent post-nap grogginess and to preserve your sleeping quarters as the environment you associate with nighttime rest. “Falling asleep is something really tricky to force,” explains an expert. “Without the urge to sleep, it becomes harder to lie down and practically instruct yourself to fall asleep. You need some drive there to start the process initially. Personally, I can often nap in broad daylight and naturally wake up without an alarm, though, what aids most folks is to wait for a moment where they feel naturally slightly tired and calmly allow sleep to come.”
Trying different approaches is valuable, and if your choices are limited – for instance, if attempting to fit in a quick nap while traveling or in a work pod – it's acceptable with bringing some accessories. “In my work with professional sportspeople, I recommend that they don’t get used to their own bed for naps, as they’re going to have|they will
