Listen to enough self-improvement gurus, and you'll be simple to convince yourself that a nap is a secret weapon: rather than a band-aid following poor sleep, but a shortcut towards improved recall, improved mood and possibly quicker running times. Premier League athletes swear by it – and so are professional piano players, UFC champions & media moguls. However, if you don't have a special sleep space or a career that allows frequent naps, are there *really* sufficient advantages to a burst of shut-eye for it to be worth the kerfuffle? Is there a reliable way to fall asleep fast? Furthermore, can you honestly promise you will arise feeling improved, instead of groggy?
Exploring Your Nap Motivation
“There are three key drivers for napping for many people,” explains a leading sleep science professor. “The first is what we call make-up sleep, essentially what happens after experiencing insufficient sleep the night before. The second is pre-emptive sleep, when you are pre-empting sleep loss ahead, such as if you’re working on night shifts. Finally, there's “hedonic napping”, which simply comes down to desire: you get a moment to sleep during the day, and it's pleasant to nap.”
The primary task to do, therefore, is to think about your nap motivation. “Naps can be genuinely useful when overnight rest gets interrupted because of factors beyond your control – for instance, if you’re a new parent, or recovering from sickness or heavy physical exertion,” states a sleep specialist. “But if you take a nap since your sleep at night is unstable or broken, that can be an indicator your sleep drive is not as strong as it should be. In those cases, naps can become a contributing factor, not the solution. Utilize daytime sleep as a temporary measure to address immediate needs – the main goal ought to remain a robust and regular night’s sleep.”
The Optimal Nap Length
This implies that naps must not be too extended to affect your sleep at night, and preferably shouldn’t take place post-3 p.m. (depending on the time you sleep overnight). What's a reasonable length? Guidelines are mixed. From the most-cited studies about napping, experts discovered that astronauts experienced up to a 54% increase in alertness and a 34% increase in task performance after a 26-minute nap (in detail, this counted an initial six-minute nodding-off period). “I’d suggest setting an alarm for half an hour or less – most people are asleep quickly,” explains a specialist. “You'll find much recommendations regarding the perfect length for sleeping, yet that often lead individuals to become more stressed above all – and the most counterproductive thing you can do when attempting to get to sleep is to be anxious.”
If you plan to take an extended nap, avoid the period between 45 and 60 minutes that promotes sleep grogginess, that foggy state when you awaken. “The science would say it is preferable to have an extended nap of 60 to 90 minutes compared to a medium-length nap,” explains the sleep scientist. “45 minutes is sufficient to put you into a deep sleep stage making it more likely to feel groggy when you get up – while if you nap for a bit longer to a full sleep cycle, you will probably to be on the end a natural sleep cycle and should wake up feeling more refreshed. Though if you’re sleeping for 90 minutes, it may impact your sleep in the evening.”
Finding an Ideal Nap Environment
Regarding exact methodologies, advice differs. Some experts recommend using similar routines you’d use to promote quality nighttime sleep: a silent space, a supportive surface and maximum darkness as possible. Some advise that it's fine to merely snooze on a couch in the existing light happens to be around – to avoid sleep inertia and to maintain your bedroom as the place your mind associates with nighttime rest. “Napping is something really tricky to will,” notes an expert. “Without the urge to sleep, it is tougher to recline and basically instruct yourself to nod off. There must be some sleep pressure there to initiate sleep in the first place. For me, it's possible to snooze during the day and naturally wake up without an alarm, however, what assists most folks is to look for a moment when they are naturally feeling a bit drowsy and calmly ease into sleep.”
Trying different approaches is valuable, and when you have few options – for instance, when aiming to fit in some shut-eye during a commute or at the office – it is perfectly fine with bringing sleep aids. “When I’m working with elite athletes, I suggest that they not rely on napping in bed, as they’re going to have|they will
