Hear plenty of performance experts, and it’s tempting to think that dozing is a secret weapon: more than a quick fix following restless night, but a route to improved recall, a brighter outlook and maybe improved athletic performance. Professional athletes are all at it – and so are musicians, mixed martial artists & business leaders. But if you lack a dedicated nap-room or a job that allows frequent naps, can there *honestly* enough benefits to a burst of shut-eye to justify the hassle? Can you find a dependable method to fall asleep fast? And can you truly ensure you will arise feeling refreshed, rather than worse?
Identifying The Reasons for Napping
“There are three main reasons for taking a nap for many people,” says a professor of circadian rhythm specialist. “The first is termed compensatory napping, which is the action you take when you’ve had insufficient sleep overnight. Secondly, there's pre-emptive sleep, which involves pre-empting a sleep deficit ahead, for example if you’re working on night shifts. Finally, there's “appetitive drive”, which basically comes down to the wish: you get a moment to sleep in the daytime, and it's enjoyable to nap.”
The initial step to consider, therefore, is consider your nap motivation. “Naps can be really helpful when night sleeping is disturbed due to causes outside your control – for example, for caring for an infant, or if you are healing from sickness or intense exercise,” explains a sleep expert. “Yet when you nap since your sleep at night seems unreliable or poor, that’s often a sign your sleep drive is not as strong as required. In those cases, daytime sleep can turn into part of the problem, not the solution. Use napping as a short-term solution for temporary issues – the main goal must always be a solid and consistent sleep at night.”
The Optimal Nap Duration
This means that napping must not be sufficiently lengthy to affect your nighttime sleep, and ideally should not occur in the late afternoon (contingent on when you retire in the evening). How long is sensible? Guidelines are mixed. In one of the most-cited studies regarding daytime sleep, space agency scientists noted that astronauts had up to a 54% increase in alertness and a 34% boost in performance post a 26-minute snooze (to be precise, this involved a six-minute sleep onset time). “I’d suggest using an alarm for 20 to 30 minutes – many individuals fall asleep within 10 minutes,” says a specialist. “You'll find much advice around regarding the ideal number of minutes, but that tends to make people feel more stressed above all – and the least helpful action one can do when trying to fall asleep is worry about it.”
Should you decide to nap for a longer period, bypass the 45 to 60 minute range that encourages that sluggish feeling, that spaced-out feeling upon waking. “The science suggests it is preferable to opt for a lengthier snooze lasting 60-90 minutes compared to a medium-length nap,” says the professor. “45 minutes is long enough to plunge you into a deep sleep stage and it is more probable to feel sluggish upon awakening – while if you extend it a little longer to an hour or 90 minutes, it's likely you'll to finish a full cycle and will probably get up feeling more refreshed. Though if you nap for a long period, it will affect how you sleep in the evening.”
Creating the Perfect Nap Environment
When it comes to exact methodologies, suggestions are diverse. Some experts suggest employing the same protocol you’d use to promote restful sleep: a quiet room, a supportive surface and minimal light as is feasible. Some advise that you should simply nap in a chair in whatever light is available – to prevent sleep inertia and to preserve your sleeping quarters as the environment you associate with nighttime rest. “Napping is something really tricky to will,” notes a specialist. “Without any sleepiness, it is tougher to recline and essentially command yourself to go to sleep. You need some sleep pressure there to bring the sleep on in the first place. I can usually snooze during the day and awaken on my own alarm-free, however, what assists many individuals is to anticipate a moment when they are naturally slightly tired and just gently ease into sleep.”
Trying different approaches is valuable, and if you have few options – for example, if you’re trying to grab a quick nap during a commute or in a work pod – it's acceptable to use sleep aids. “When I’m working with professional sportspeople, I recommend that they not rely on napping in bed, because they’re going to have|they will
