Hear enough performance experts, and it’s simple to believe that napping is a secret weapon: rather than a band-aid following a bad night’s sleep, but a route towards a better memory, better spirits and possibly quicker running times. Elite athletes are all at it – along with professional piano players, fighters and media moguls. However, if you haven’t got a special sleep space or employment that encourages daytime sleep, is it *truly* enough benefits to a quick nap to justify the hassle? Is there a dependable method to nod off promptly? Furthermore, can you really guarantee you’ll wake up feeling refreshed, instead of groggy?
Understanding Your Reasons for Napping
“We can identify three main reasons for daytime sleep among most adults,” notes a professor of sleep and circadian science researcher. “The first is what we call recovery napping, which is what you do following insufficient sleep the previous night. The second is prophylactic napping, where you are pre-empting insufficient sleep ahead, for example if you’re working on night shifts. The third is called “appetitive drive”, which essentially boils down to desire: you have an opportunity to sleep in the daytime, and it's pleasant to nap.”
The primary task to consider, then, is to think about your reason for napping. “Daytime sleep can be really helpful when nighttime sleep is disturbed for reasons beyond your control – for instance, if you’re a new parent, or you’re recovering after being ill or intense exercise,” says a sleep specialist. “But if you’re napping because your sleep at night seems unreliable or poor, that is frequently a sign your body's sleep pressure is not at the level it needs to be. In those cases, napping can become a contributing factor, rather than the answer. Use napping for brief periods to address immediate needs – the main goal must always be a strong and predictable sleep at night.”
The Perfect Nap Length
This means that napping shouldn’t be long enough to disrupt your sleep at night, and ideally are not recommended in the late afternoon (based on when you sleep in the evening). What's a reasonable length? Advice differs. In one of the most referenced research regarding daytime sleep, space agency scientists noted that space travelers experienced a boost of up to 54% in attentiveness plus a 34% rise in task performance following a nap of 26 minutes (technically, this counted an initial six-minute falling asleep phase). “I recommend setting a timer for 20 to 30 minutes – the majority doze off within 10 minutes,” notes a specialist. “There is plenty of advice around concerning the optimal amount of minutes, but that tends to lead individuals to become more worried than anything else – and the worst thing you can do when attempting to get to sleep is to be anxious.”
Should you decide to take an extended nap, avoid the period between 45 and 60 minutes that induces that sluggish feeling, that disoriented sensation when you awaken. “Research indicates it’s better to have a lengthier snooze lasting 60-90 minutes than a medium-length one,” says the professor. “45 minutes is sufficient to put you into slow-wave sleep and it is more probable to feel disoriented when you wake up – however, if you take it a bit longer to 60 or 90 minutes, it's likely you'll to be completing a full cycle and should wake up feeling more refreshed. But if you're dozing for an hour and a half, it will affect how you sleep that night.”
Finding an Ideal Nap Environment
As for precise methods, advice differs. Some experts suggest adopting similar routines you’d use to foster a good night’s sleep: a peaceful area, a cozy bed and as much darkness as possible. Some advise that you should just doze on a couch with ambient lighting is present – to prevent post-nap grogginess and to “protect” your bedroom as the place your brain links with proper sleep. “Falling asleep is something really tricky to force,” explains a sleep coach. “Lacking any sleepiness, it becomes harder to recline and essentially tell yourself to fall asleep. There’s got to be a natural inclination available to initiate sleep initially. Personally, I can often snooze in broad daylight and wake up naturally alarm-free, though, what aids many individuals is to anticipate a time when they are naturally feeling a bit drowsy and then simply allow sleep to come.”
It’s worth experimenting, and should options are scarce – for instance, when aiming to grab a quick nap on a train or at the office – it's acceptable with bringing some accessories. “When I’m working with footballers, I advise that they avoid becoming accustomed to sleeping in their bed, as they’re going to have|they will
