Hear enough self-improvement gurus, making it tempting to think that a nap is a secret weapon: more than a band-aid after a bad night’s sleep, but a shortcut towards enhanced cognition, a brighter outlook and maybe improved athletic performance. Elite footballers are all at it – and so are musicians, fighters & media moguls. However, if you lack a special sleep space or employment that permits regular snoozing, are there *really* sufficient advantages to a burst of shut-eye to justify the hassle? Does there exist a reliable way to fall asleep fast? Furthermore, can you truly ensure you will get up feeling refreshed, rather than worse?
Understanding The Nap Motivation
“There are three primary motivations for daytime sleep among most adults,” explains a leading circadian rhythm specialist. “The first is what we call recovery napping, which is what happens when you’ve had a lack of sleep overnight. Secondly, there's pre-emptive sleep, when you are pre-empting insufficient sleep in the future, for instance if you’re working overnight shifts. The third reason is “pleasure-based sleep”, which basically comes down to desire: there is an opportunity to nap in the daytime, and it's pleasant to nap.”
The first thing to do, so, is to think about your nap motivation. “Napping can be genuinely useful when overnight rest is being disrupted due to causes outside your control – such as, when you are a new parent, or you’re recovering from illness or heavy physical exertion,” says a sleep physiologist. “Yet when you nap since your sleep at night feels fragile or poor, that is frequently a signal your body's sleep pressure is not at the level it should be. Under those circumstances, naps can become a contributing factor, instead of the fix. Use napping as a short-term solution to address immediate needs – the main goal should still be a robust and regular night’s sleep.”
The Optimal Snooze Time
Therefore that napping must not be long enough to disrupt your sleep at night, and ideally shouldn’t take place in the late afternoon (depending on when you retire at night). What's a reasonable length? Recommendations vary. In one of the most referenced research on the subject, space agency scientists found that space travelers showed a boost of up to 54% in vigilance plus a 34% rise in performance after a 26-minute nap (to be precise, this included a six-minute falling asleep phase). “I recommend setting an alarm for half an hour or less – the majority are asleep quickly,” notes a specialist. “There’s a lot of guidance out there about the optimal amount for sleeping, but that tends to make people feel more worried than anything – and the most counterproductive thing one can do when trying to fall asleep is to stress over it.”
If you’re going to sleep for longer, avoid the 45-60 minute window that encourages sleep grogginess, that disoriented sensation upon waking. “The science suggests it's more effective to have an extended nap of one to one and a half hours rather than a mid-length nap,” notes the expert. “Three-quarters of an hour is enough time to put you into deep sleep and it is more probable to feel groggy when you wake up – however, if you extend it slightly longer to an hour or 90 minutes, you will probably to be completing of a sleep cycle and are likely to get up feeling more alert. But if you’re sleeping for 90 minutes, it may impact the quality of your sleep later that night.”
Creating the Right Sleep Space
Regarding specific techniques, recommendations vary. A few professionals propose using similar routines you use to promote quality nighttime sleep: a peaceful area, a cozy bed and minimal light as possible. Alternatively, experts propose that it's fine to just doze in a chair in the existing light happens to be around – to avoid post-nap grogginess and to maintain your bedroom as the place your brain links with proper sleep. “Sleep is something really tricky to force,” notes a sleep coach. “If you don’t have any drowsiness, it is tougher to lie down and practically instruct yourself to fall asleep. There’s got to be a natural inclination available to bring the sleep on to begin with. For me, it's possible to nap during the day and wake up naturally without an alarm, however, what assists a lot of people is to look for a time that they’re naturally slightly tired and just gently allow sleep to come.”
Trying different approaches is valuable, and should you have few options – for instance, if you’re trying to fit in a quick nap during a commute or in a soundproof office pod – there’s nothing wrong to employ some accessories. “When I’m working with elite athletes, I advise that they don’t get used to napping in bed, as they’re going to have|they will
