Tune into a few performance podcasters, making it simple to think that napping is a secret weapon: rather than a sticking plaster following a bad night’s sleep, but a route towards improved recall, a brighter outlook and perhaps improved athletic performance. Professional soccer players are all at it – along with concert pianists, fighters and media moguls. Yet, when you lack a dedicated nap-room or a career that permits daytime sleep, is it *truly* sufficient advantages to a burst of shut-eye for it to be worth the kerfuffle? Does there exist a reliable way to get to sleep quickly enough? Plus, is it possible to really guarantee you will arise feeling improved, not worse?
Understanding Your Nap Motivation
“We can identify three key drivers for daytime sleep in the adult population,” says a professor of sleep and circadian science professor. “One is termed make-up sleep, that is what happens following insufficient sleep the previous night. The second is pre-emptive sleep, where you are anticipating insufficient sleep in the future, such as during on night shifts. The third reason is “hedonic napping”, which essentially is about the wish: there is a chance to nap in the afternoon, and it's enjoyable to nap.”
The primary task to do, therefore, is to examine your reason for napping. “Daytime sleep can be really helpful when nighttime sleep is being disrupted due to causes outside your control – for instance, for a parent of a newborn, or recovering after being ill or heavy physical exertion,” explains a sleep specialist. “But if you’re napping as your night sleep is unstable or broken, that is frequently a sign your body's sleep pressure is not at the level required. In those cases, daytime sleep can turn into part of the problem, not the solution. Utilize daytime sleep as a temporary measure to address immediate needs – the priority should still be a robust and regular overnight rest.”
The Optimal Nap Length
This implies that napping ought not to be long enough to disrupt your overnight rest, and preferably should not occur in the late afternoon (based on what time you go to bed at night). How long is sensible? Recommendations vary. In one of the most referenced research regarding daytime sleep, experts found that crew members experienced a boost of up to 54% in alertness plus a 34% rise in performance post a 26-minute snooze (in detail, this counted a six-minute long nodding-off period). “I’d suggest setting a timer for 20 to 30 minutes – many individuals fall asleep in under ten minutes,” notes a specialist. “There is plenty of guidance out there regarding the perfect length of minutes, but that tends to cause people to feel more anxious than anything – and the most counterproductive thing you can possibly do while aiming to fall asleep is to be anxious.”
If you plan to nap for a longer period, steer clear of the 45-60 minute window that induces sleep inertia, that foggy state when you awaken. “Studies suggests it's more effective to opt for an extended nap of 60 to 90 minutes rather than a mid-length nap,” notes the professor. “Forty-five minutes is enough time to plunge you into slow-wave sleep making it more likely to feel groggy upon awakening – however, if you nap for a bit longer to a full sleep cycle, it's likely you'll to be on the end a full cycle and should get up feeling more rejuvenated. Though if you're dozing for 90 minutes, it may impact your sleep that night.”
Finding the Perfect Nap Environment
When it comes to precise methods, recommendations vary. Some experts suggest employing the same protocol you use to promote a good night’s sleep: a silent space, a comfortable bed and maximum darkness as you can manage. Others suggest that you should merely snooze in a chair in whatever light happens to be around – both to discourage sleep inertia and to preserve your sleeping quarters as the space your mind associates with *real* sleep. “Sleep is quite challenging to force,” notes a specialist. “If you don’t have the urge to sleep, it is more challenging to get comfortable and practically instruct yourself to go to sleep. You need some sleep pressure there to initiate sleep initially. For me, it's possible to nap in full light and naturally wake up without an alarm, but what helps a lot of people is to anticipate an instance when they are naturally feeling a bit drowsy and then simply allow sleep to come.”
Trying different approaches is valuable, and if options are scarce – such as, if you’re trying to squeeze in some shut-eye on a train or in a soundproof office pod – there’s nothing wrong with bringing a few tools. “In my work with footballers, I recommend that they not rely on sleeping in their bed, since they’re going to have|they will
