Hear plenty of productivity gurus, and it’s simple to think that a nap is a superpower: rather than a quick fix following poor sleep, but a path towards improved recall, better spirits and maybe quicker running times. Elite footballers swear by it – and so are musicians, mixed martial artists & media moguls. Yet, when you lack a special sleep space or a career that encourages daytime sleep, is it *truly* worthwhile perks to a short sleep for it to be worth the effort? Does there exist a surefire technique to get to sleep quickly enough? Plus, is it possible to really guarantee you will arise feeling improved, rather than worse?
Identifying Your Reasons for Napping
“Experts note three key drivers for taking a nap for many people,” explains an expert sleep science researcher. “One is termed make-up sleep, which is the action you take following insufficient sleep overnight. Secondly, there's preparatory napping, which involves preparing for a sleep deficit in the future, such as if you’re working overnight shifts. The third reason is “pleasure-based sleep”, which essentially is about the wish: you get a chance to sleep in the afternoon, and it's enjoyable to indulge.”
The initial step to consider, therefore, is to think about your nap motivation. “Napping can be truly beneficial when nighttime sleep is being disrupted due to causes outside your control – such as, if you’re a new parent, or recovering after being ill or heavy physical exertion,” explains a sleep specialist. “Yet when you take a nap since your nighttime sleep feels fragile or poor, that’s often a sign your sleep drive is not where required. Under those circumstances, daytime sleep can turn into part of the issue, not the solution. Use napping as a temporary measure to address immediate needs – the focus must always be a solid and consistent overnight rest.”
The Ideal Nap Length
Therefore that daytime sleep must not be long enough to disrupt your nighttime sleep, and best shouldn’t take place in the late afternoon (based on the time you go to bed in the evening). How long is sensible? Recommendations vary. Among a prominent study on the subject, experts found that astronauts had up to a 54% increase in alertness and a 34% boost in task performance following a nap of 26 minutes (to be precise, this counted a six-minute falling asleep phase). “I’d suggest setting an alarm for half an hour or less – most people doze off in under ten minutes,” explains a sleep expert. “There is plenty of recommendations concerning the optimal amount for sleeping, however, that can lead individuals to become more worried than anything else – and the least helpful action one can do when trying to nod off is to be anxious.”
If you’re going to take an extended nap, avoid the 45 to 60 minute range that promotes sleep inertia, that disoriented sensation upon waking. “The science would say it is preferable to opt for a longer nap lasting 60-90 minutes rather than a mid-length nap,” says the professor. “Three-quarters of an hour is sufficient to put you into slow-wave sleep and it is more probable to feel groggy upon awakening – whereas if you extend it a little longer to a full sleep cycle, you will probably to be completing a full cycle and should wake up feeling more refreshed. Though if you're dozing for 90 minutes, it may impact how you sleep later that night.”
Creating the Right Nap Environment
Regarding exact methodologies, suggestions are diverse. Certain specialists recommend using similar routines you’d use to promote restful sleep: a peaceful area, a comfortable bed and maximum darkness as possible. Others suggest that one could merely snooze on a couch with ambient lighting happens to be around – to avoid that groggy feeling and to maintain your bed as the place your brain links with nighttime rest. “Sleep is quite challenging to command,” notes a sleep coach. “Without any drowsiness, it is tougher to recline and basically instruct yourself to fall asleep. You need some drive there to bring the sleep on initially. I can usually nap in full light and wake up naturally without an alarm, though, what aids many individuals is to look for a moment that they’re naturally feeling a bit drowsy and just gently ease into sleep.”
It’s worth experimenting, and when you have few options – such as, when aiming to grab a quick nap during a commute or at the office – there’s nothing wrong to employ some accessories. “Coaching footballers, I recommend that they avoid becoming accustomed to sleeping in their bed, since they’re going to have|they will
