Listen to enough performance podcasters, and it’s simple to believe that a nap is a superpower: more than a quick fix following poor sleep, but a route towards a better memory, improved mood and perhaps quicker running times. Elite footballers do it regularly – and so are concert pianists, UFC champions and business leaders. But if you haven’t got a dedicated nap-room or a job that encourages frequent naps, can there *honestly* worthwhile perks to a short sleep for it to be worth the kerfuffle? Can you find a dependable method to nod off promptly? And can you really guarantee you’ll wake up feeling refreshed, instead of groggy?
Identifying The Reasons for Napping
“There are three key drivers for napping for many people,” notes a leading sleep and circadian science specialist. “Firstly, there's termed make-up sleep, that is the action you take following insufficient sleep the previous night. Secondly, there's prophylactic napping, when you are preparing for insufficient sleep in the future, for instance during graveyard shifts. The third reason is “hedonic napping”, which basically comes down to desire: you have a moment to sleep in the daytime, and it feels nice to indulge.”
The primary task to undertake, then, is to think about why you want to nap. “Napping can be really helpful when nighttime sleep is being disrupted because of factors beyond your control – such as, for a parent of a newborn, or you’re recovering from sickness or intense exercise,” states a sleep specialist. “However, if you’re napping since your night sleep seems unreliable or unreliable, that is frequently a signal your need for sleep is not as strong as required. In those cases, napping can become part of the problem, rather than the answer. Employ naps as a short-term solution for short-term problems – the priority should still be a solid and consistent overnight rest.”
The Perfect Snooze Time
Therefore that naps must not be sufficiently lengthy to disrupt your nighttime sleep, and ideally are not recommended in the late afternoon (based on when you go to bed overnight). How long is sensible? Recommendations vary. From a prominent study regarding daytime sleep, space agency scientists found that space travelers showed up to a 54% increase in attentiveness and a 34% boost in task performance post a 26-minute snooze (technically, this counted a six-minute long sleep onset time). “My advice is setting a timer for half an hour or less – many individuals are asleep quickly,” says a specialist. “You'll find much guidance out there regarding the optimal amount for sleeping, however, that can make people feel more anxious than anything else – and the least helpful action you can possibly do when trying to get to sleep is worry about it.”
If you’re going to nap for a longer period, steer clear of the 45-60 minute window that promotes sleep grogginess, that foggy state when you awaken. “The science indicates it’s better to opt for a longer nap of one to one and a half hours than a medium-length one,” notes the professor. “Three-quarters of an hour is sufficient to plunge you into deep sleep and you’re more likely to feel sluggish upon awakening – whereas if you nap for a little longer to an hour or 90 minutes, you will probably to be on the end a natural sleep cycle and will probably wake up feeling more alert. Though if you nap for an hour and a half, it can influence how you sleep in the evening.”
Finding an Ideal Nap Environment
Regarding precise methods, advice differs. A few professionals recommend adopting similar routines one would use to promote a good night’s sleep: a peaceful area, a comfortable bed and maximum darkness as possible. Some advise that you should just doze on the sofa in whatever light is available – to avoid post-nap grogginess and to maintain your bed as the place your brain links with *real* sleep. “Sleep is notoriously difficult to command,” says a sleep coach. “Without any drowsiness, it is tougher to get comfortable and basically command yourself to nod off. You need some sleep pressure there to start the process in the first place. I can usually snooze in full light and wake up naturally alarm-free, though, what aids a lot of people is to look for a time when they are naturally slightly tired and just gently ease into sleep.”
It’s worth experimenting, and if your choices are limited – for instance, when aiming to squeeze in some shut-eye during a commute or in a soundproof office pod – it's acceptable to employ sleep aids. “When I’m working with professional sportspeople, I advise that they avoid becoming accustomed to sleeping in their bed, as they’re going to have|they will
