Tune into plenty of performance podcasters, and it’s simple to convince yourself that a nap is a secret weapon: rather than a band-aid following restless night, but a route to improved recall, better spirits and possibly quicker running times. Premier League soccer players swear by it – along with concert pianists, UFC champions & media moguls. Yet, when you lack a dedicated nap-room or a career that allows daytime sleep, are there *really* worthwhile perks to a burst of shut-eye to justify the kerfuffle? Does there exist a reliable way to fall asleep fast? Furthermore, can you really guarantee you will get up feeling refreshed, rather than worse?
Understanding The Reasons for Napping
“There are three main reasons for napping among most adults,” says a professor of circadian rhythm professor. “The first is termed make-up sleep, essentially what happens following a lack of sleep overnight. The second is pre-emptive sleep, which involves anticipating insufficient sleep coming up, such as when working graveyard shifts. The third is called “appetitive drive”, which essentially boils down to the wish: you have a chance to nap in the afternoon, and it feels nice to indulge.”
The initial step to undertake, then, is to think about why you want to nap. “Daytime sleep can be genuinely useful when nighttime sleep is being disrupted because of factors outside your control – such as, when you are a parent of a newborn, or you’re recovering from sickness or intense exercise,” says a sleep expert. “Yet when you’re napping since your night sleep feels fragile or poor, that’s often a sign your need for sleep is not at the level it needs to be. In those cases, naps can become part of the issue, not the solution. Utilize daytime sleep as a temporary measure to address immediate needs – the focus should still be a robust and regular overnight rest.”
The Ideal Snooze Time
Therefore that napping shouldn’t be too extended to affect your overnight rest, and best should not occur post-3 p.m. (depending on the time you sleep overnight). How long is sensible? Guidelines are mixed. From a prominent study regarding daytime sleep, researchers at Nasa found that astronauts experienced improvements of over 50% in vigilance and a 34% increase in task performance after a 26-minute nap (to be precise, this counted an initial six-minute sleep onset time). “I recommend setting a timer for half an hour or less – the majority are asleep quickly,” notes a specialist. “There’s a lot of advice around concerning the perfect length of time, however, that can cause people to feel more stressed above all – and the most counterproductive thing you can do when trying to fall asleep is to stress over it.”
Should you decide to sleep for longer, avoid the period between 45 and 60 minutes that promotes sleep inertia, that foggy state upon waking. “Studies suggests it is preferable to have an extended nap of 60 to 90 minutes compared to a medium-length nap,” explains the professor. “Forty-five minutes is long enough to send you into slow-wave sleep and you’re more likely to feel sluggish when you wake up – however, if you extend it a little longer to an hour or 90 minutes, you will probably to be on the end a natural sleep cycle and are likely to awaken feeling more rejuvenated. But if you're dozing for a long period, it will affect the quality of your sleep that night.”
Creating an Ideal Snooze Setting
As for precise methods, recommendations vary. Some experts propose using the same protocol you’d use to promote quality nighttime sleep: a silent space, a cozy bed and as much darkness as possible. Others suggest that it's fine to simply nap on a couch in the existing light is present – to avoid sleep inertia and to maintain your sleeping quarters as the environment your brain links with *real* sleep. “Napping is notoriously difficult to will,” says a sleep coach. “Lacking any sleepiness, it is more challenging to lie down and practically command yourself to nod off. There’s got to be a natural inclination present to start the process to begin with. For me, it's possible to nap in full light and awaken on my own without a timer, however, what assists many individuals is to wait for an instance that they’re naturally somewhat sleepy and then simply relax into it.”
It’s worth experimenting, and should your choices are limited – for example, if attempting to squeeze in a quick nap while traveling or in a soundproof office pod – it is perfectly fine with bringing some accessories. “Coaching professional sportspeople, I advise that they not rely on sleeping in their bed, since they’re going to have|they will
