Hear plenty of self-improvement gurus, and you'll be tempting to convince yourself that a nap is a superpower: not just a sticking plaster following a bad night’s sleep, but a path towards improved recall, improved mood and perhaps a faster 5k run time. Premier League athletes do it regularly – as do concert pianists, mixed martial artists & high-profile executives. However, if you haven’t got a dedicated nap-room or employment that permits daytime sleep, is it *truly* sufficient advantages to a quick nap to justify the hassle? Is there a reliable way to fall asleep fast? Furthermore, can you honestly promise you will arise feeling better, instead of groggy?
Understanding The Drive to Snooze
“There are three main reasons for daytime sleep for many people,” explains a professor of sleep science researcher. “The first is known as make-up sleep, that is the action you take when you’ve had poor sleep the night before. The second is preparatory napping, where you are anticipating insufficient sleep coming up, for example if you’re working on night shifts. The third is called “hedonic napping”, which essentially is about wanting: you have a moment to doze during the day, and it's pleasant to nap.”
The primary task to do, therefore, is to examine why you want to nap. “Naps can be truly beneficial when nighttime sleep gets interrupted due to causes you cannot change – such as, when you are caring for an infant, or if you are healing from sickness or intense exercise,” states a sleep physiologist. “However, if you’re napping as your sleep at night seems unreliable or poor, that’s often a signal your need for sleep is not where it needs to be. In such situations, napping can become a contributing factor, not the solution. Utilize daytime sleep as a short-term solution to address immediate needs – the main goal must always be a robust and regular overnight rest.”
The Perfect Nap Duration
Therefore that naps shouldn’t be long enough to affect your overnight rest, and best shouldn’t take place in the late afternoon (contingent on when you retire overnight). How long is sensible? Advice differs. From the most referenced research on the subject, space agency scientists noted that space travelers had improvements of over 50% in vigilance and a 34% increase in performance post a 26-minute snooze (in detail, this included an initial six-minute nodding-off period). “I’d suggest using an alarm for half an hour or less – the majority fall asleep in under ten minutes,” says a sleep coach. “There’s a lot of advice around concerning the optimal amount of time, but that tends to make people feel more stressed than anything – and the most counterproductive thing one can do while aiming to nod off is to stress over it.”
Should you decide to take an extended nap, avoid the period between 45 and 60 minutes that encourages sleep inertia, that disoriented sensation when you awaken. “Research would say it’s better to have a lengthier snooze lasting 60-90 minutes compared to a medium-length nap,” notes the expert. “45 minutes is sufficient to plunge you into a deep sleep stage and it is more probable to feel disoriented when you wake up – while if you extend it slightly longer to an hour or 90 minutes, you will probably to finish a full cycle and should awaken feeling more alert. Though if you’re sleeping for a long period, it may impact your sleep in the evening.”
Finding the Perfect Nap Environment
As for specific techniques, recommendations vary. Certain specialists propose adopting the same protocol you use to foster restful sleep: a silent space, a supportive surface and minimal light as is feasible. Alternatively, experts propose that it's fine to just doze on a couch in the existing light is available – both to discourage that groggy feeling and to maintain your bed as the space you associate with *real* sleep. “Napping is quite challenging to command,” explains an expert. “Without the urge to sleep, it is more challenging to recline and practically instruct yourself to go to sleep. There’s got to be a natural inclination available to initiate sleep in the first place. I can usually nap in broad daylight and awaken on my own alarm-free, however, what assists a lot of people is to look for a time that they’re naturally feeling a bit drowsy and then simply allow sleep to come.”
Trying different approaches is valuable, and if your choices are limited – such as, if attempting to fit in a quick nap on a train or in a soundproof office pod – there’s nothing wrong to use some accessories. “Coaching elite athletes, I recommend that they avoid becoming accustomed to their own bed for naps, as they’re going to have|they will
