Listen to plenty of self-improvement experts, making it simple to believe that a nap is a secret weapon: more than a quick fix following a bad night’s sleep, but a shortcut to enhanced cognition, improved mood and perhaps a faster 5k run time. Elite footballers swear by it – as do concert pianists, UFC champions and media moguls. However, if you lack a special sleep space or a job that encourages frequent naps, are there *really* enough benefits to a short sleep for it to be worth the kerfuffle? Does there exist a surefire technique to fall asleep fast? Furthermore, can you really guarantee you will arise feeling refreshed, not worse?
Understanding Your Nap Motivation
“Experts note three primary motivations for napping in the adult population,” notes a professor of sleep science researcher. “One is termed recovery napping, that is the action you take when you’ve had a lack of sleep overnight. Another is pre-emptive sleep, which involves anticipating a sleep deficit ahead, for example during overnight shifts. Finally, there's “hedonic napping”, which basically is about wanting: there is a chance to doze in the afternoon, and it feels nice to do it.”
The primary task to undertake, then, is consider why you want to nap. “Naps can be truly beneficial when nighttime sleep is disturbed for reasons you cannot change – for example, if you’re a parent of a newborn, or recovering after being ill or intense exercise,” says a sleep expert. “But if you nap since your night sleep feels fragile or unreliable, that is frequently a sign your body's sleep pressure is not as strong as required. Under those circumstances, daytime sleep can turn into part of the issue, rather than the answer. Utilize daytime sleep as a short-term solution to address immediate needs – the main goal ought to remain a strong and predictable night’s sleep.”
The Ideal Nap Duration
This means that daytime sleep shouldn’t be long enough to disrupt your overnight rest, and best should not occur after about 3pm (contingent on the time you go to bed in the evening). What duration is wise? Guidelines are mixed. Among the most referenced research on the subject, space agency scientists noted that astronauts experienced improvements of over 50% in alertness plus a 34% rise in task performance after a 26-minute nap (to be precise, this counted a six-minute falling asleep phase). “My advice is setting an alarm for 20-30 minutes – the majority fall asleep quickly,” explains a specialist. “There’s a lot of guidance out there regarding the ideal number for sleeping, however, that can cause people to feel more worried above all – and the most counterproductive thing you can do when trying to fall asleep is worry about it.”
Should you decide to take an extended nap, bypass the 45-60 minute window that induces sleep inertia, that spaced-out feeling when you awaken. “The science indicates it's more effective to have an extended nap of 60 to 90 minutes rather than a mid-length nap,” says the sleep scientist. “45 minutes is sufficient to send you into a deep sleep stage and it is more probable to feel groggy upon awakening – whereas if you nap for a bit longer to an hour or 90 minutes, it's likely you'll to be on the end a full cycle and are likely to awaken feeling more refreshed. Though if you're dozing for a long period, it can influence how you sleep later that night.”
Creating the Perfect Nap Environment
Regarding exact methodologies, recommendations vary. A few professionals recommend using the same protocol you’d use to promote quality nighttime sleep: a silent space, a supportive surface and minimal light as you can manage. Others suggest that it's fine to simply nap in a chair with ambient lighting is present – to prevent post-nap grogginess and to maintain your bedroom as the place your mind associates with *real* sleep. “Sleep is notoriously difficult to will,” explains an expert. “Without any sleepiness, it is more challenging to get comfortable and practically tell yourself to nod off. You need some drive there to start the process in the first place. I can usually snooze in broad daylight and naturally wake up alarm-free, but what helps many individuals is to look for a moment that they’re naturally somewhat sleepy and then simply relax into it.”
Trying different approaches is valuable, and if options are scarce – such as, when aiming to grab 40 winks while traveling or in a work pod – it's acceptable to employ sleep aids. “Coaching footballers, I advise that they avoid becoming accustomed to sleeping in their bed, as they’re going to have|they will
