Hear a few self-improvement experts, making it tempting to think that napping is a powerful tool: rather than a sticking plaster after restless night, but a route towards a better memory, better spirits and possibly improved athletic performance. Premier League soccer players swear by it – along with musicians, UFC champions and high-profile executives. But if you don't have a dedicated nap-room or a career that allows frequent naps, are there *really* worthwhile perks to a short sleep to justify the effort? Is there a dependable method to fall asleep fast? Furthermore, can you honestly promise you will get up feeling improved, instead of groggy?
Exploring The Reasons for Napping
“Experts note three key drivers for napping in the adult population,” notes an expert circadian rhythm researcher. “One is termed compensatory napping, which is what you do when you’ve had insufficient sleep overnight. Another is preparatory napping, where you are pre-empting a sleep deficit in the future, for example during graveyard shifts. The third is called “pleasure-based sleep”, which simply is about wanting: there is a moment to doze in the daytime, and it's pleasant to indulge.”
The first thing to undertake, so, is to examine why you want to nap. “Daytime sleep can be genuinely useful when overnight rest is being disrupted because of factors beyond your control – for example, when you are caring for an infant, or if you are healing from illness or intense exercise,” says a sleep specialist. “But if you take a nap since your nighttime sleep seems unreliable or broken, that’s often a sign your need for sleep is not as strong as it needs to be. In those cases, naps can become part of the problem, rather than the answer. Utilize daytime sleep as a temporary measure to address immediate needs – the priority must always be a strong and predictable night’s sleep.”
The Perfect Nap Length
This implies that naps must not be sufficiently lengthy to affect your overnight rest, and best should not occur after about 3pm (based on when you go to bed in the evening). How long is sensible? Recommendations vary. Among the most-cited studies regarding daytime sleep, researchers at Nasa found that astronauts experienced a boost of up to 54% in attentiveness plus a 34% rise in cognitive performance post a 26-minute snooze (in detail, this included an initial six-minute falling asleep phase). “I recommend setting a timer for half an hour or less – the majority fall asleep within 10 minutes,” notes a sleep expert. “There’s a lot of guidance out there about the perfect length of minutes, but that tends to make people feel more worried than anything – and the worst thing you can possibly do when trying to fall asleep is to stress over it.”
If you plan to nap for a longer period, bypass the 45-60 minute window that promotes sleep grogginess, that foggy state when you awaken. “Studies would say it's more effective to opt for a longer nap lasting 60-90 minutes than a medium-length one,” explains the sleep scientist. “45 minutes is enough time to plunge you into slow-wave sleep and you’re more likely to feel groggy when you wake up – while if you nap for a little longer to an hour or 90 minutes, you’re likely to finish of a sleep cycle and will probably get up feeling more refreshed. However, if you’re sleeping for 90 minutes, it can influence your sleep in the evening.”
Finding an Ideal Nap Environment
When it comes to specific techniques, advice differs. A few professionals suggest adopting the same protocol one would use to promote quality nighttime sleep: a quiet room, a supportive surface and maximum darkness as is feasible. Some advise that you should simply nap on a couch in whatever light is present – both to discourage post-nap grogginess and to maintain your sleeping quarters as the space your brain links with nighttime rest. “Sleep is notoriously difficult to will,” notes a sleep coach. “Without any drowsiness, it is more challenging to get comfortable and practically instruct yourself to nod off. There’s got to be some sleep pressure present to initiate sleep in the first place. I can usually take a nap in broad daylight and naturally wake up alarm-free, however, what assists many individuals is to look for a time when they are naturally feeling a bit drowsy and just gently ease into sleep.”
Trying different approaches is valuable, and when options are scarce – such as, if attempting to fit in a quick nap on a train or at the office – it's acceptable to use some accessories. “Coaching professional sportspeople, I advise that they avoid becoming accustomed to sleeping in their bed, because they’re going to have|they will
