Listen to a few performance experts, and you'll be simple to think that a nap is a powerful tool: rather than a quick fix after poor sleep, but a route to enhanced cognition, better spirits and possibly quicker running times. Professional soccer players swear by it – as do professional piano players, fighters & media moguls. Yet, when you lack a dedicated nap-room or a career that permits regular snoozing, are there *really* sufficient advantages to a short sleep to merit the kerfuffle? Does there exist a surefire technique to nod off promptly? And can you honestly promise you’ll wake up feeling improved, instead of groggy?
Identifying Your Nap Motivation
“There are three key drivers for taking a nap in the adult population,” notes an expert sleep science specialist. “Firstly, there's what we call recovery napping, that is what you do following insufficient sleep the night before. Another is preparatory napping, which involves preparing for insufficient sleep ahead, such as when working on night shifts. The third reason is “pleasure-based sleep”, which basically comes down to wanting: there is an opportunity to sleep during the day, and it feels nice to do it.”
The primary task to do, therefore, is to think about your reason for napping. “Naps can be genuinely useful when nighttime sleep gets interrupted because of factors you cannot change – such as, for caring for an infant, or recovering after being ill or strenuous activity,” says a sleep expert. “Yet when you nap as your nighttime sleep is unstable or broken, that is frequently an indicator your need for sleep is not as strong as it needs to be. In those cases, napping can become a contributing factor, rather than the answer. Use napping as a short-term solution for temporary issues – the priority must always be a robust and regular overnight rest.”
The Perfect Snooze Time
Therefore that napping must not be sufficiently lengthy to disrupt your overnight rest, and best are not recommended post-3 p.m. (based on what time you sleep in the evening). What duration is wise? Guidelines are mixed. Among the most referenced research on the subject, experts noted that astronauts had up to a 54% increase in vigilance and a 34% boost in task performance after a 26-minute nap (technically, this counted a six-minute long falling asleep phase). “I recommend setting an alarm for 20-30 minutes – the majority are asleep in under ten minutes,” says a specialist. “There’s a lot of advice around regarding the optimal amount of minutes, yet that often lead individuals to become more anxious above all – and the worst thing one can do when attempting to get to sleep is worry about it.”
If you plan to sleep for longer, bypass the period between 45 and 60 minutes that encourages that sluggish feeling, that foggy state upon waking. “Studies would say it's more effective to take a lengthier snooze of one to one and a half hours compared to a medium-length nap,” says the expert. “45 minutes is enough time to send you into slow-wave sleep and it is more probable to feel disoriented upon awakening – whereas if you take it a little longer to an hour or 90 minutes, you’re likely to be on the end of a sleep cycle and should awaken feeling more refreshed. Though if you’re sleeping for a long period, it may impact your sleep later that night.”
Establishing the Right Sleep Space
When it comes to exact methodologies, advice differs. Some experts propose using comparable habits you use to promote restful sleep: a peaceful area, a comfortable bed and as much darkness as is feasible. Others suggest that it's fine to merely snooze on the sofa in whatever light is present – to prevent post-nap grogginess and to “protect” your bed as the environment your brain links with nighttime rest. “Falling asleep is something really tricky to will,” notes an expert. “If you don’t have any sleepiness, it becomes harder to recline and essentially command yourself to go to sleep. You need a natural inclination available to start the process to begin with. I can usually nap in full light and awaken on my own without a timer, however, what assists most folks is to look for a time when they are naturally slightly tired and then simply ease into sleep.”
It’s worth experimenting, and if your choices are limited – such as, when aiming to grab some shut-eye while traveling or in a work pod – it's acceptable to use a few tools. “In my work with elite athletes, I advise that they avoid becoming accustomed to their own bed for naps, as they’re going to have|they will
