Listen to a few self-improvement gurus, making it easy to believe that a nap is a powerful tool: not just a quick fix after restless night, but a route to improved recall, a brighter outlook and possibly a faster 5k run time. Premier League athletes do it regularly – along with concert pianists, UFC champions and business leaders. Yet, when you lack a dedicated nap-room or a job that encourages frequent naps, can there *honestly* worthwhile perks to a burst of shut-eye to merit the hassle? Is there a dependable method to nod off promptly? And can you truly ensure you will get up feeling improved, not worse?
Understanding The Nap Motivation
“There are three primary motivations for napping in the adult population,” explains an expert sleep and circadian science researcher. “The first is termed compensatory napping, which is what happens following a lack of sleep overnight. Secondly, there's prophylactic napping, when you are preparing for a sleep deficit coming up, for example during overnight shifts. The third is called “pleasure-based sleep”, which basically is about desire: you get a moment to nap during the day, and it's enjoyable to indulge.”
The primary task to undertake, therefore, is to think about your reason for napping. “Napping can be truly beneficial when night sleeping gets interrupted because of factors you cannot change – for example, if you’re caring for an infant, or recovering from illness or strenuous activity,” states a sleep physiologist. “Yet when you take a nap because your night sleep is unstable or unreliable, that can be a signal your need for sleep is not where it should be. In those cases, daytime sleep can turn into part of the problem, rather than the answer. Utilize daytime sleep for brief periods for short-term problems – the main goal should still be a robust and regular sleep at night.”
The Ideal Snooze Time
This means that naps shouldn’t be too extended to interfere with your overnight rest, and preferably should not occur post-3 p.m. (based on the time you retire at night). How long is sensible? Advice differs. From a prominent study about napping, space agency scientists found that space travelers had up to a 54% increase in alertness and a 34% increase in cognitive performance post a 26-minute snooze (to be precise, this involved an initial six-minute falling asleep phase). “I recommend setting an alarm for half an hour or less – the majority fall asleep in under ten minutes,” says a sleep expert. “You'll find much advice around about the optimal amount for sleeping, but that tends to cause people to feel more anxious than anything – and the least helpful action you can do when attempting to nod off is to be anxious.”
If you plan to nap for a longer period, bypass the 45 to 60 minute range that encourages sleep inertia, that disoriented sensation when you wake. “Research would say it's more effective to have a lengthier snooze of 60 to 90 minutes compared to a medium-length nap,” says the expert. “45 minutes is sufficient to plunge you into deep 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’re likely to be completing a full cycle and are likely to get up feeling more refreshed. Though if you nap for an hour and a half, it will affect the quality of your sleep later that night.”
Finding the Perfect Snooze Setting
As for specific techniques, advice differs. Some experts suggest employing the same protocol you use to foster restful sleep: a peaceful area, a comfortable bed and maximum darkness as possible. Some advise that it's fine to merely snooze in a chair in the existing light is present – to avoid post-nap grogginess and to maintain your bed as the environment your brain links with *real* sleep. “Falling asleep is notoriously difficult to will,” notes a sleep coach. “Lacking any sleepiness, it is tougher to lie down and practically tell yourself to fall asleep. There must be a natural inclination present to start the process initially. I can usually nap in full light and naturally wake up without an alarm, however, what assists most folks is to look for a moment that they’re naturally slightly tired and just gently relax into it.”
It’s worth experimenting, and when options are scarce – for instance, if attempting to squeeze in some shut-eye on a train or in a work pod – it is perfectly fine to employ a few tools. “Coaching elite athletes, I advise that they avoid becoming accustomed to napping in bed, since they’re going to have|they will
