Tune into plenty of self-improvement podcasters, and you'll be easy to think that a nap is a superpower: not just a sticking plaster following a bad night’s sleep, but a path to improved recall, a brighter outlook and maybe quicker running times. Professional footballers do it regularly – and so are concert pianists, mixed martial artists and high-profile executives. However, if you lack a dedicated nap-room or a job that permits regular snoozing, are there *really* worthwhile perks to a short sleep to justify the effort? Can you find a dependable method to nod off promptly? Furthermore, can you honestly promise you will get up feeling improved, rather than worse?
Understanding The Reasons for Napping
“We can identify three key drivers for daytime sleep for many people,” notes an expert sleep and circadian science researcher. “One is termed recovery napping, that is what happens when you’ve had insufficient sleep the night before. Another is preparatory napping, which involves preparing for sleep loss coming up, for example during overnight shifts. Finally, there's “hedonic napping”, which essentially boils down to the wish: there is an opportunity to sleep in the daytime, and it's enjoyable to indulge.”
The primary task to undertake, therefore, is to think about why you want to nap. “Naps can be truly beneficial when overnight rest is disturbed for reasons outside your control – for instance, for a new parent, or recovering from sickness or heavy physical exertion,” states a sleep expert. “Yet when you nap because your night sleep seems unreliable or poor, that can be a sign your body's sleep pressure is not where it needs to be. In those cases, naps can become part of the issue, instead of the fix. Utilize daytime sleep as a temporary measure for short-term problems – the focus should still be a solid and consistent overnight rest.”
The Perfect Nap Length
This implies that naps must not be sufficiently lengthy to affect your sleep at night, and preferably should not occur post-3 p.m. (depending on when you sleep in the evening). How long is sensible? Recommendations vary. In one of the most-cited studies regarding daytime sleep, space agency scientists noted that crew members experienced improvements of over 50% in attentiveness and a 34% increase in task performance post a 26-minute snooze (technically, this included a six-minute long sleep onset time). “I recommend setting an alarm for half an hour or less – most people doze off quickly,” explains a sleep expert. “There is plenty of recommendations regarding the ideal number of time, yet that often make people feel more worried than anything else – and the worst thing you can possibly do when attempting to fall asleep is to stress over it.”
Should you decide to sleep for longer, bypass the period between 45 and 60 minutes that induces sleep grogginess, that spaced-out feeling when you wake. “Research indicates it's more effective to have a longer nap of 60 to 90 minutes than a medium-length one,” explains the professor. “45 minutes is long enough to plunge you into a deep sleep stage and it is more probable to feel groggy upon awakening – however, if you extend it a bit longer to a full sleep cycle, it's likely you'll to be completing a full cycle and should awaken feeling more refreshed. However, if you’re sleeping for 90 minutes, it may impact your sleep in the evening.”
Finding an Ideal Sleep Space
When it comes to exact methodologies, advice differs. Certain specialists suggest adopting similar routines you use to promote quality nighttime sleep: a peaceful area, a cozy bed and minimal light as is feasible. Some advise that it's fine to merely snooze on a couch with ambient lighting is available – to avoid post-nap grogginess and to “protect” your sleeping quarters as the place you associate with *real* sleep. “Sleep is quite challenging to will,” explains a sleep coach. “If you don’t have any sleepiness, it becomes harder to lie down and practically instruct yourself to nod off. There’s got to be some sleep pressure there to bring the sleep on to begin with. Personally, I can often nap in full light and wake up naturally alarm-free, however, what assists most folks is to look for a moment when they are naturally somewhat sleepy and just gently allow sleep to come.”
Trying different approaches is valuable, and when you have few options – for instance, if you’re trying to fit in 40 winks while traveling or at the office – there’s nothing wrong with bringing a few tools. “Coaching elite athletes, I suggest that they avoid becoming accustomed to sleeping in their bed, since they’re going to have|they will
