Hear enough self-improvement podcasters, and you'll be easy to convince yourself that napping is a secret weapon: more than a quick fix after poor sleep, but a shortcut to a better memory, a brighter outlook and perhaps improved athletic performance. Elite footballers are all at it – along with professional piano players, UFC champions and business leaders. Yet, when you lack a dedicated nap-room or a career that permits daytime sleep, is it *truly* worthwhile perks to a short sleep to merit the hassle? Does there exist a dependable method to fall asleep fast? Plus, is it possible to truly ensure you will get up feeling improved, not worse?
Identifying Your Nap Motivation
“Experts note three primary motivations for daytime sleep for many people,” explains a professor of circadian rhythm professor. “Firstly, there's what we call recovery napping, essentially what happens following a lack of sleep the night before. Secondly, there's prophylactic napping, when you are preparing for insufficient sleep coming up, for example during on night shifts. The third is called “pleasure-based sleep”, which basically is about the wish: there is an opportunity to sleep during the day, and it feels nice to do it.”
The primary task to consider, so, is to examine why you want to nap. “Naps can be really helpful when nighttime sleep gets interrupted for reasons outside your control – such as, when you are a parent of a newborn, or you’re recovering after being ill or strenuous activity,” states a sleep expert. “But if you take a nap because your sleep at night is unstable or poor, that can be a sign your body's sleep pressure is not as strong as required. In such situations, daytime sleep can turn into part of the issue, not the solution. Employ naps as a short-term solution to address immediate needs – the main goal must always be a solid and consistent night’s sleep.”
The Optimal Snooze Time
This means that naps shouldn’t be long enough to affect your overnight rest, and best shouldn’t take place after about 3pm (depending on the time you retire at night). What duration is wise? Guidelines are mixed. From a prominent study about napping, space agency scientists noted that crew members experienced a boost of up to 54% in alertness and a 34% increase in cognitive performance post a 26-minute snooze (to be precise, this counted a six-minute sleep onset time). “I’d suggest setting an alarm for 20 to 30 minutes – many individuals fall asleep in under ten minutes,” explains a sleep coach. “You'll find much advice around about the ideal number of minutes, however, that can lead individuals to become more anxious above all – and the least helpful action you can possibly do while aiming to fall asleep is to stress over it.”
If you’re going to nap for a longer period, bypass the 45-60 minute window that promotes sleep grogginess, that spaced-out feeling when you wake. “Studies would say it's more effective to take an extended nap of 60 to 90 minutes rather than a mid-length nap,” explains the expert. “Three-quarters of an hour is enough time to put you into a deep sleep stage and it is more probable to feel groggy upon awakening – while if you extend it slightly longer to a full sleep cycle, you will probably to be completing a full cycle and will probably awaken feeling more alert. Though if you're dozing for a long period, it can influence how you sleep later that night.”
Establishing an Ideal Sleep Space
When it comes to exact methodologies, recommendations vary. A few professionals recommend employing comparable habits you use to encourage quality nighttime sleep: a quiet room, a comfortable bed and minimal light as possible. Alternatively, experts propose that you should simply nap in a chair with ambient lighting is available – to prevent that groggy feeling and to maintain your bedroom as the place your brain links with *real* sleep. “Falling asleep is something really tricky to will,” says an expert. “Lacking any drowsiness, it is tougher to lie down and basically instruct yourself to go to sleep. You need a natural inclination available to start the process in the first place. I can usually nap in broad daylight and awaken on my own without an alarm, however, what assists many individuals is to anticipate a time when they are naturally feeling a bit drowsy and calmly relax into it.”
Trying different approaches is valuable, and if options are scarce – for instance, if attempting to grab a quick nap during a commute or in a work pod – there’s nothing wrong with bringing a few tools. “In my work with professional sportspeople, I advise that they don’t get used to napping in bed, because they’re going to have|they will
