Listen to plenty of performance experts, and you'll be tempting to think that napping is a powerful tool: not just a band-aid after restless night, but a shortcut to improved recall, better spirits and maybe quicker running times. Professional athletes are all at it – and so are professional piano players, mixed martial artists & media moguls. Yet, when you haven’t got a special sleep space or a job that permits daytime sleep, is it *truly* enough benefits to a short sleep for it to be worth the hassle? Is there a reliable way to fall asleep fast? And can you truly ensure you’ll wake up feeling improved, not worse?
Understanding The Drive to Snooze
“We can identify three primary motivations for taking a nap for many people,” says a professor of circadian rhythm professor. “Firstly, there's what we call make-up sleep, essentially what you do following insufficient sleep overnight. Secondly, there's prophylactic napping, when you are pre-empting a sleep deficit ahead, such as during overnight shifts. Finally, there's “appetitive drive”, which essentially comes down to desire: you have an opportunity to doze during the day, and it's enjoyable to nap.”
The first thing to consider, so, is to examine your reason for napping. “Napping can be truly beneficial when night sleeping is being disrupted for reasons beyond your control – for instance, for a new parent, or you’re recovering from sickness or intense exercise,” states a sleep specialist. “But if you’re napping as your night sleep seems unreliable or poor, that is frequently an indicator your body's sleep pressure is not as strong as it needs to be. In such situations, daytime sleep can turn into part of the issue, rather than the answer. Use napping as a temporary measure for temporary issues – the priority ought to remain a robust and regular overnight rest.”
The Optimal Snooze Time
This implies that naps shouldn’t be long enough to affect your sleep at night, and ideally are not recommended in the late afternoon (based on what time you go to bed overnight). What duration is wise? Guidelines are mixed. In one of a prominent study regarding daytime sleep, researchers at Nasa noted that space travelers had up to a 54% increase in attentiveness and a 34% boost in cognitive performance after a 26-minute nap (technically, this counted an initial six-minute nodding-off period). “I recommend using an alarm for 20 to 30 minutes – most people fall asleep within 10 minutes,” says a sleep coach. “There is plenty of advice around concerning the ideal number for sleeping, yet that often lead individuals to become more worried than anything – and the worst thing one can do while aiming to nod off is worry about it.”
If you plan to sleep for longer, steer clear of the 45 to 60 minute range that promotes that sluggish feeling, that foggy state when you awaken. “Studies indicates it's more effective to opt for an extended nap of 60 to 90 minutes compared to a medium-length nap,” notes the professor. “Three-quarters of an hour is enough time to put you into a deep sleep stage making it more likely to feel sluggish upon awakening – whereas if you nap for a little longer to an hour or 90 minutes, you will probably to finish of a sleep cycle and should awaken feeling more refreshed. Though if you’re sleeping for an hour and a half, it can influence how you sleep that night.”
Finding the Right Snooze Setting
When it comes to precise methods, advice differs. Some experts recommend using comparable habits you’d use to foster a good night’s sleep: a quiet room, a comfortable bed and as much darkness as you can manage. Alternatively, experts propose that it's fine to merely snooze in a chair in the existing light is available – to prevent post-nap grogginess and to maintain your sleeping quarters as the space you associate with nighttime rest. “Falling asleep is something really tricky to command,” says a sleep coach. “Without any drowsiness, it becomes harder to lie down and essentially tell yourself to fall asleep. There’s got to be a natural inclination present to initiate sleep initially. Personally, I can often snooze during the day and naturally wake up without a timer, but what helps many individuals is to wait for a time that they’re naturally slightly tired and just gently allow sleep to come.”
Trying different approaches is valuable, and should you have few options – for instance, if you’re trying to squeeze in some shut-eye during a commute or at the office – it is perfectly fine to use sleep aids. “In my work with professional sportspeople, I advise that they don’t get used to napping in bed, because they’re going to have|they will
