Listen to a few performance podcasters, and you'll be simple to believe that a nap is a secret weapon: rather than a band-aid after poor sleep, but a path towards enhanced cognition, improved mood and possibly a faster 5k run time. Elite soccer players are all at it – as do musicians, mixed martial artists and business leaders. However, if you haven’t got a dedicated nap-room or a job that permits daytime sleep, are there *really* enough benefits to a quick nap to merit the hassle? Is there a reliable way to fall asleep fast? Furthermore, can you really guarantee you will get up feeling refreshed, not worse?
Understanding Your Reasons for Napping
“There are three key drivers for taking a nap among most adults,” says a leading circadian rhythm professor. “One is termed make-up sleep, that is what happens after experiencing insufficient sleep the previous night. Another is pre-emptive sleep, which involves preparing for sleep loss ahead, for instance during on night shifts. The third is called “appetitive drive”, which simply comes down to wanting: you have a moment to doze in the afternoon, and it's enjoyable to do it.”
The primary task to do, so, is consider your reason for napping. “Napping can be genuinely useful when night sleeping is being disrupted because of factors you cannot change – for instance, when you are a parent of a newborn, or you’re recovering from illness or intense exercise,” says a sleep physiologist. “However, if you’re napping since your night sleep seems unreliable or unreliable, that can be an indicator your need for sleep is not as strong as required. In such situations, daytime sleep can turn into a contributing factor, not the solution. Utilize daytime sleep as a short-term solution for temporary issues – the priority must always be a strong and predictable overnight rest.”
The Optimal Nap Duration
This means that napping shouldn’t be long enough to interfere with your sleep at night, and best are not recommended in the late afternoon (depending on what time you retire at night). How long is sensible? Advice differs. From the most-cited studies about napping, experts noted that astronauts showed up to a 54% increase in attentiveness and a 34% increase in performance following a nap of 26 minutes (in detail, this included an initial six-minute falling asleep phase). “I’d suggest setting a timer for 20-30 minutes – the majority doze off in under ten minutes,” says a specialist. “There’s a lot of recommendations concerning the optimal amount of minutes, yet that often lead individuals to become more anxious above all – and the least helpful action you can do while aiming to fall asleep is to be anxious.”
Should you decide to nap for a longer period, bypass the period between 45 and 60 minutes that promotes that sluggish feeling, that spaced-out feeling upon waking. “Research would say it’s better to take a lengthier snooze lasting 60-90 minutes rather than a mid-length nap,” notes the sleep scientist. “45 minutes is enough time to send you into a deep sleep stage and you’re more likely to feel groggy when you get up – however, if you extend it a little longer to a full sleep cycle, it's likely you'll to be on the end a natural sleep cycle and should get up feeling more refreshed. But if you're dozing for an hour and a half, it can influence how you sleep that night.”
Establishing the Perfect Nap Environment
Regarding exact methodologies, advice differs. Some experts suggest using the same protocol you’d use to encourage quality nighttime sleep: a silent space, a comfortable bed and minimal light as possible. Some advise that it's fine to simply nap in a chair in the existing light is present – both to discourage post-nap grogginess and to maintain your bed as the environment your mind associates with nighttime rest. “Napping is quite challenging to will,” says a sleep coach. “Lacking any drowsiness, it is tougher to get comfortable and practically instruct yourself to fall asleep. You need a natural inclination available to bring the sleep on initially. Personally, I can often take a nap in full light and naturally wake up without a timer, but what helps many individuals is to look for a time where they feel naturally somewhat sleepy and calmly ease into sleep.”
Experimentation is key, and when your choices are limited – such as, if attempting to fit in a quick nap during a commute or in a work pod – there’s nothing wrong with bringing a few tools. “When I’m working with footballers, I suggest that they avoid becoming accustomed to their own bed for naps, because they’re going to have|they will
