Listen to a few performance podcasters, and you'll be easy to convince yourself that napping is a superpower: rather than a band-aid after a bad night’s sleep, but a path to a better memory, better spirits and perhaps a faster 5k run time. Premier League soccer players do it regularly – as do concert pianists, mixed martial artists and media moguls. However, if you don't have a dedicated nap-room or a career that allows regular snoozing, can there *honestly* sufficient advantages to a quick nap to merit the effort? Is there a dependable method to get to sleep quickly enough? And can you truly ensure you will get up feeling improved, instead of groggy?
Identifying The Reasons for Napping
“Experts note three primary motivations for taking a nap for many people,” says a leading sleep and circadian science specialist. “Firstly, there's termed compensatory napping, that is what you do when you’ve had poor sleep the previous night. Another is prophylactic napping, where you are anticipating a sleep deficit coming up, such as if you’re working graveyard shifts. Finally, there's “hedonic napping”, which basically is about desire: you get an opportunity to sleep during the day, and it's pleasant to do it.”
The primary task to undertake, therefore, is consider your nap motivation. “Napping can be really helpful when nighttime sleep is being disrupted because of factors beyond your control – for example, if you’re a new parent, or recovering after being ill or intense exercise,” says a sleep expert. “However, if you’re napping since your nighttime sleep feels fragile or broken, that can be a sign your need for sleep is not as strong as it needs to be. Under those circumstances, naps can become part of the problem, rather than the answer. Employ naps as a short-term solution to address immediate needs – the main goal must always be a solid and consistent overnight rest.”
The Perfect Nap Length
This means that naps must not be sufficiently lengthy to interfere with your overnight rest, and best are not recommended post-3 p.m. (contingent on the time you retire at night). How long is sensible? Guidelines are mixed. From the most referenced research regarding daytime sleep, experts discovered that space travelers had up to a 54% increase in vigilance and a 34% boost in task performance after a 26-minute nap (technically, this involved a six-minute long sleep onset time). “My advice is using an alarm for half an hour or less – most people doze off quickly,” explains a specialist. “There is plenty of guidance out there concerning the ideal number for sleeping, however, that can make people feel more anxious above all – and the least helpful action you can possibly do when trying to nod off is worry about it.”
If you plan to take an extended nap, avoid the 45 to 60 minute range that promotes sleep inertia, that foggy state when you wake. “The science would say it is preferable to have a lengthier snooze lasting 60-90 minutes compared to a medium-length nap,” says the professor. “Three-quarters of an hour is sufficient to plunge you into deep sleep and you’re more likely to feel sluggish when you wake up – however, if you nap for slightly longer to an hour or 90 minutes, you will probably to be on the end of a sleep cycle and will probably awaken feeling more rejuvenated. However, if you nap for an hour and a half, it can influence your sleep later that night.”
Creating the Perfect Snooze Setting
As for specific techniques, suggestions are diverse. Certain specialists recommend adopting similar routines you’d use to promote quality nighttime sleep: a peaceful area, a comfortable bed and minimal light as is feasible. Some advise that one could just doze in a chair in whatever light is present – to prevent that groggy feeling and to “protect” your bedroom as the place you associate with *real* sleep. “Sleep is quite challenging to force,” explains an expert. “Lacking the urge to sleep, it is more challenging to lie down and essentially instruct yourself to fall asleep. There’s got to be some drive present to start the process in the first place. Personally, I can often snooze during the day and wake up naturally alarm-free, but what helps a lot of people is to wait for a time that they’re naturally feeling a bit drowsy and just gently allow sleep to come.”
Experimentation is key, and should options are scarce – for example, if you’re trying to squeeze in a quick nap during a commute or at the office – there’s nothing wrong to use some accessories. “When I’m working with footballers, I suggest that they not rely on sleeping in their bed, as they’re going to have|they will
