Tune into enough performance gurus, making it simple to think that napping is a secret weapon: rather than a band-aid following a bad night’s sleep, but a path towards improved recall, a brighter outlook and perhaps a faster 5k run time. Elite soccer players swear by it – along with concert pianists, fighters and media moguls. But if you don't have a dedicated nap-room or a career that allows daytime sleep, are there *really* enough benefits to a burst of shut-eye to merit the hassle? Can you find a dependable method to nod off promptly? Plus, is it possible to really guarantee you will get up feeling improved, not worse?
Exploring Your Reasons for Napping
“Experts note three key drivers for taking a nap for many people,” notes a professor of sleep and circadian science specialist. “Firstly, there's termed recovery napping, that is the action you take following insufficient sleep the night before. The second is pre-emptive sleep, which involves anticipating a sleep deficit in the future, such as if you’re working graveyard shifts. Finally, there's “hedonic napping”, which basically boils down to the wish: you get a moment to doze in the daytime, and it feels nice to do it.”
The primary task to consider, so, is to think about your reason for napping. “Napping can be really helpful when night sleeping gets interrupted because of factors beyond your control – for instance, when you are a parent of a newborn, or you’re recovering from sickness or strenuous activity,” says a sleep physiologist. “Yet when you nap since your night sleep feels fragile or broken, that can be a signal your sleep drive is not where it should be. Under those circumstances, daytime sleep can turn into a contributing factor, rather than the answer. Use napping for brief periods to address immediate needs – the priority ought to remain a robust and regular sleep at night.”
The Optimal Nap Length
Therefore that napping shouldn’t be long enough to affect your nighttime sleep, and best are not recommended after about 3pm (contingent on when you retire at night). How long is sensible? Recommendations vary. In one of a prominent study about napping, space agency scientists found that crew members had a boost of up to 54% in vigilance plus a 34% rise in performance post a 26-minute snooze (technically, this involved a six-minute long sleep onset time). “My advice is setting an alarm for 20-30 minutes – most people doze off within 10 minutes,” says a sleep expert. “You'll find much guidance out there regarding the ideal number of time, but that tends to lead individuals to become more stressed than anything else – and the most counterproductive thing you can possibly do when trying to fall asleep is to stress over it.”
Should you decide to take an extended nap, bypass the period between 45 and 60 minutes that promotes sleep grogginess, that foggy state when you awaken. “The science indicates it is preferable to take a longer nap of 60 to 90 minutes than a medium-length one,” notes the sleep scientist. “45 minutes is enough time to plunge you into slow-wave sleep making it more likely to feel disoriented when you wake up – however, if you nap for a little longer to an hour or 90 minutes, you’re likely to be on the end of a sleep cycle and should wake up feeling more refreshed. But if you’re sleeping for 90 minutes, it can influence the quality of your sleep in the evening.”
Finding an Ideal Snooze Setting
Regarding precise methods, suggestions are diverse. Certain specialists propose using the same protocol you use to promote quality nighttime sleep: a quiet room, a supportive surface and as much darkness as is feasible. Others suggest that it's fine to simply nap on the sofa with ambient lighting is available – to prevent sleep inertia and to “protect” your sleeping quarters as the space your mind associates with *real* sleep. “Falling asleep is quite challenging to force,” notes a specialist. “Without any sleepiness, it is tougher to recline and essentially tell yourself to go to sleep. There’s got to be some drive available to start the process to begin with. Personally, I can often nap during the day and awaken on my own without a timer, however, what assists many individuals is to anticipate a time when they are naturally feeling a bit drowsy and calmly allow sleep to come.”
It’s worth experimenting, and should options are scarce – for example, when aiming to grab a quick nap during a commute or in a work pod – there’s nothing wrong with bringing sleep aids. “In my work with professional sportspeople, I advise that they not rely on their own bed for naps, because they’re going to have|they will
