Tune into plenty of performance experts, and it’s easy to think that a nap is a secret weapon: not just a sticking plaster following poor sleep, but a shortcut to a better memory, a brighter outlook and possibly improved athletic performance. Premier League soccer players are all at it – as do musicians, UFC champions & high-profile executives. However, if you haven’t got a room for napping or employment that permits daytime sleep, is it *truly* worthwhile perks to a burst of shut-eye to merit the kerfuffle? Can you find a surefire technique to fall asleep fast? Furthermore, can you honestly promise you will arise feeling improved, instead of groggy?
Identifying Your Nap Motivation
“There are three main reasons for napping among most adults,” explains a leading sleep science professor. “The first is termed recovery napping, which is what you do after experiencing insufficient sleep overnight. Another is preparatory napping, which involves preparing for sleep loss in the future, for instance when working overnight shifts. The third is called “pleasure-based sleep”, which essentially is about the wish: you get an opportunity to nap in the afternoon, and it's pleasant to do it.”
The primary task to do, so, is consider why you want to nap. “Naps can be truly beneficial when nighttime sleep is disturbed for reasons beyond your control – such as, for a new parent, or you’re recovering from sickness or intense exercise,” explains a sleep physiologist. “Yet when you nap since your sleep at night seems unreliable or poor, that can be an indicator your need for sleep is not where it needs to be. In those cases, daytime sleep can turn into a contributing factor, rather than the answer. Use napping for brief periods to address immediate needs – the focus must always be a robust and regular sleep at night.”
The Optimal Nap Length
This implies that naps shouldn’t be too extended to interfere with your sleep at night, and preferably are not recommended in the late afternoon (contingent on the time you go to bed overnight). What duration is wise? Recommendations vary. In one of the most referenced research about napping, space agency scientists found that crew members experienced up to a 54% increase in vigilance and a 34% boost in performance following a nap of 26 minutes (to be precise, this included a six-minute sleep onset time). “I’d suggest setting an alarm for 20-30 minutes – most people doze off within 10 minutes,” says a sleep coach. “There is plenty of advice around about the optimal amount of minutes, yet that often cause people to feel more stressed than anything else – and the least helpful action you can do while aiming to fall asleep is worry about it.”
Should you decide to take an extended nap, steer clear of the 45-60 minute window that promotes sleep inertia, that foggy state when you awaken. “Studies indicates it's more effective to take a longer nap lasting 60-90 minutes than a medium-length one,” explains the professor. “Three-quarters of an hour is long enough 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 60 or 90 minutes, you’re likely to be on the end of a sleep cycle and will probably wake up feeling more alert. However, if you nap for 90 minutes, it may impact your sleep that night.”
Finding the Right Snooze Setting
As for specific techniques, recommendations vary. Some experts propose using similar routines you’d use to foster quality nighttime sleep: a silent space, a supportive surface and as much darkness as possible. Others suggest that one could merely snooze on a couch in whatever light happens to be around – both to discourage post-nap grogginess and to “protect” your bedroom as the space your mind associates with proper sleep. “Falling asleep is notoriously difficult to force,” notes a sleep coach. “If you don’t have any drowsiness, it is tougher to lie down and essentially tell yourself to fall asleep. There’s got to be some drive present to initiate sleep to begin with. Personally, I can often nap in broad daylight and wake up naturally alarm-free, but what helps many individuals is to wait for an instance when they are naturally slightly tired and calmly ease into sleep.”
Experimentation is key, and if your choices are limited – such as, if attempting to squeeze in a quick nap on a train or at the office – it's acceptable to use a few tools. “In my work with elite athletes, I recommend that they not rely on their own bed for naps, as they’re going to have|they will
