Tune into plenty of self-improvement gurus, and it’s simple to think that napping is a superpower: rather than a quick fix after poor sleep, but a shortcut to a better memory, a brighter outlook and possibly quicker running times. Elite footballers do it regularly – as do professional piano players, mixed martial artists and business leaders. But if you lack a room for napping or a career that permits frequent naps, is it *truly* worthwhile perks to a quick nap to merit the kerfuffle? Is there a surefire technique to get to sleep quickly enough? Furthermore, can you truly ensure you will get up feeling improved, instead of groggy?
Understanding The Nap Motivation
“Experts note three key drivers for daytime sleep for many people,” explains a leading sleep science professor. “One is what we call make-up sleep, that is the action you take when you’ve had a lack of sleep overnight. Another is pre-emptive sleep, where you are pre-empting a sleep deficit ahead, for instance when working on night shifts. Finally, there's “hedonic napping”, which essentially boils down to the wish: there is a moment to doze in the afternoon, and it's pleasant to indulge.”
The first thing to consider, so, is to examine why you want to nap. “Daytime sleep can be genuinely useful when nighttime sleep is disturbed because of factors beyond your control – for example, for a new parent, or you’re recovering from illness or strenuous activity,” explains a sleep expert. “Yet when you take a nap since your night sleep is unstable or poor, that is frequently a sign your sleep drive is not where it needs to be. In such situations, napping can become part of the issue, instead of the fix. Utilize daytime sleep as a short-term solution for temporary issues – the focus should still be a strong and predictable night’s sleep.”
The Optimal Snooze Time
Therefore that napping ought not to be long enough to affect your nighttime sleep, and best shouldn’t take place in the late afternoon (based on what time you retire in the evening). What duration is wise? Guidelines are mixed. In one of the most referenced research on the subject, experts noted that astronauts showed improvements of over 50% in vigilance and a 34% increase in task performance post a 26-minute snooze (technically, this counted an initial six-minute sleep onset time). “I’d suggest setting a timer for half an hour or less – many individuals fall asleep in under ten minutes,” notes a sleep expert. “There is plenty of recommendations regarding the optimal amount for sleeping, yet that often make people feel more anxious above all – and the worst thing you can do when attempting to nod off is worry about it.”
Should you decide to take an extended nap, avoid the 45 to 60 minute range that encourages sleep inertia, that spaced-out feeling when you awaken. “Studies suggests it's more effective to have a longer nap lasting 60-90 minutes rather than a mid-length nap,” says the sleep scientist. “Three-quarters of an hour is sufficient to put you into deep sleep and you’re more likely to feel groggy when you get up – whereas if you nap for a little longer to an hour or 90 minutes, it's likely you'll to be on the end a full cycle and will probably awaken feeling more refreshed. However, if you’re sleeping for an hour and a half, it may impact how you sleep later that night.”
Creating the Right Nap Environment
As for exact methodologies, recommendations vary. A few professionals propose using the same protocol you’d use to promote quality nighttime sleep: a silent space, a comfortable bed and as much darkness as you can manage. Some advise that one could simply nap on the sofa in whatever light is present – to prevent that groggy feeling and to maintain your sleeping quarters as the space your brain links with proper sleep. “Falling asleep is quite challenging to command,” notes a specialist. “Lacking any sleepiness, it is more challenging to lie down and practically tell yourself to nod off. You need a natural inclination available to initiate sleep to begin with. Personally, I can often nap during the day and awaken on my own alarm-free, however, what assists many individuals is to wait for a moment where they feel naturally feeling a bit drowsy and calmly relax into it.”
Trying different approaches is valuable, and when you have few options – for instance, if you’re trying to squeeze in 40 winks during a commute or in a work pod – it is perfectly fine to use sleep aids. “When I’m working with elite athletes, I advise that they avoid becoming accustomed to napping in bed, because they’re going to have|they will
