Listen to enough performance gurus, and it’s simple to think that napping is a powerful tool: more than a band-aid after restless night, but a route to a better memory, improved mood and maybe improved athletic performance. Professional footballers do it regularly – along with professional piano players, fighters & high-profile executives. Yet, when you haven’t got a dedicated nap-room or employment that encourages daytime sleep, are there *really* worthwhile perks to a burst of shut-eye to merit the kerfuffle? Does there exist a dependable method to fall asleep fast? Plus, is it possible to honestly promise you’ll wake up feeling better, not worse?
Understanding The Drive to Snooze
“There are three primary motivations for napping in the adult population,” says an expert sleep and circadian science specialist. “The first is what we call compensatory napping, that is the action you take when you’ve had insufficient sleep the previous night. Secondly, there's preparatory napping, where you are preparing for sleep loss coming up, for instance if you’re working on night shifts. The third is called “hedonic napping”, which simply comes down to the wish: there is an opportunity to nap in the daytime, and it feels nice to do it.”
The initial step to do, then, is to examine why you want to nap. “Daytime sleep can be truly beneficial when nighttime sleep is being disrupted because of factors beyond your control – such as, if you’re caring for an infant, or recovering from sickness or intense exercise,” explains a sleep expert. “But if you nap as your sleep at night is unstable or poor, that can be a signal your body's sleep pressure is not at the level it should be. In such situations, naps can become a contributing factor, not the solution. Utilize daytime sleep as a short-term solution for temporary issues – the priority must always be a robust and regular overnight rest.”
The Optimal Snooze Time
Therefore that napping must not be sufficiently lengthy to disrupt your nighttime sleep, and ideally shouldn’t take place in the late afternoon (depending on what time you go to bed in the evening). What's a reasonable length? Recommendations vary. From the most-cited studies about napping, space agency scientists discovered that crew members experienced up to a 54% increase in alertness and a 34% boost in performance following a nap of 26 minutes (to be precise, this counted a six-minute falling asleep phase). “I’d suggest using an alarm for half an hour or less – the majority are asleep quickly,” says a sleep coach. “There is plenty of advice around regarding the ideal number of time, but that tends to lead individuals to become more stressed than anything – and the worst thing you can possibly do when attempting to get to sleep is worry about it.”
Should you decide to nap for a longer period, bypass the 45 to 60 minute range that encourages that sluggish feeling, that spaced-out feeling upon waking. “Studies suggests it's more effective to opt for an extended nap of one to one and a half hours than a medium-length one,” notes the professor. “45 minutes is long enough to send you into slow-wave sleep making it more likely to feel disoriented when you get up – whereas if you extend it a bit longer to an hour or 90 minutes, it's likely you'll to finish a natural sleep cycle and are likely to wake up feeling more rejuvenated. Though if you’re sleeping for a long period, it will affect your sleep in the evening.”
Finding the Perfect Sleep Space
When it comes to precise methods, suggestions are diverse. Certain specialists recommend using comparable habits you use to encourage restful sleep: a quiet room, a cozy bed and as much darkness as you can manage. Others suggest that it's fine to just doze on a couch with ambient lighting is available – to prevent post-nap grogginess and to “protect” your bedroom as the place you associate with nighttime rest. “Napping is notoriously difficult to will,” notes an expert. “Without any sleepiness, it is more challenging to lie down and practically instruct yourself to fall asleep. There’s got to be a natural inclination available to initiate sleep in the first place. For me, it's possible to nap in full light and awaken on my own without a timer, but what helps many individuals is to look for an instance where they feel naturally somewhat sleepy and then simply ease into sleep.”
Experimentation is key, and should your choices are limited – such as, if you’re trying to fit in 40 winks while traveling or in a soundproof office pod – it's acceptable with bringing some accessories. “When I’m working with elite athletes, I advise that they don’t get used to sleeping in their bed, because they’re going to have|they will
