Tune into a few self-improvement experts, and it’s simple to think that a nap is a powerful tool: rather than a quick fix following a bad night’s sleep, but a shortcut to enhanced cognition, a brighter outlook and perhaps quicker running times. Professional footballers swear by it – as do professional piano players, UFC champions & high-profile executives. However, if you don't have a special sleep space or a career that encourages daytime sleep, are there *really* enough benefits to a quick nap to merit the effort? Can you find a dependable method to nod off promptly? And can you truly ensure you’ll wake up feeling refreshed, rather than worse?
Understanding The Reasons for Napping
“There are three main reasons for taking a nap among most adults,” explains an expert sleep and circadian science specialist. “Firstly, there's what we call compensatory napping, essentially the action you take following insufficient sleep the night before. Another is preparatory napping, which involves pre-empting sleep loss coming up, such as when working graveyard shifts. Finally, there's “appetitive drive”, which essentially is about the wish: you get a chance to sleep in the afternoon, and it's enjoyable to indulge.”
The primary task to undertake, so, is to examine why you want to nap. “Napping can be truly beneficial when overnight rest is disturbed for reasons outside your control – for example, if you’re a parent of a newborn, or recovering from sickness or strenuous activity,” states a sleep physiologist. “Yet when you nap since your sleep at night feels fragile or broken, that can be an indicator your sleep drive is not as strong as required. Under those circumstances, naps can become a contributing factor, not the solution. Employ naps as a temporary measure for short-term problems – the priority ought to remain a solid and consistent overnight rest.”
The Perfect Nap Duration
This implies that naps must not be long enough to interfere with your overnight rest, and preferably are not recommended post-3 p.m. (depending on what time you retire overnight). How long is sensible? Recommendations vary. In one of a prominent study about napping, experts found that space travelers had up to a 54% increase in alertness and a 34% increase in cognitive performance following a nap of 26 minutes (technically, this included a six-minute long sleep onset time). “I’d suggest using an alarm for 20 to 30 minutes – most people doze off in under ten minutes,” explains a specialist. “There is plenty of advice around regarding the optimal amount for sleeping, however, that can cause people to feel more stressed than anything – and the worst thing you can possibly do when trying to fall asleep is to be anxious.”
If you’re going to take an extended nap, steer clear of the 45-60 minute window that promotes sleep grogginess, that foggy state when you wake. “Research would say it's more effective to opt for an extended nap lasting 60-90 minutes than a medium-length one,” explains the expert. “Three-quarters of an hour is long enough to send you into slow-wave sleep and you’re more likely to feel disoriented when you get up – however, if you take it a little longer to 60 or 90 minutes, you’re likely to be completing a natural sleep cycle and are likely to get up feeling more alert. However, if you’re sleeping for a long period, it can influence how you sleep later that night.”
Finding the Right Nap Environment
When it comes to precise methods, suggestions are diverse. A few professionals suggest using similar routines you use to promote quality nighttime sleep: a peaceful area, a supportive surface and minimal light as is feasible. Alternatively, experts propose that it's fine to merely snooze on a couch with ambient lighting is available – to avoid that groggy feeling and to maintain your bedroom as the environment your brain links with nighttime rest. “Sleep is notoriously difficult to force,” explains a specialist. “Without the urge to sleep, it is tougher to get comfortable and practically command yourself to nod off. There’s got to be a natural inclination there to bring the sleep on initially. For me, it's possible to nap in full light and awaken on my own without a timer, though, what aids most folks is to look for an instance where they feel naturally somewhat sleepy and then simply relax into it.”
It’s worth experimenting, and if you have few options – such as, if you’re trying to squeeze in 40 winks while traveling or at the office – it is perfectly fine to employ a few tools. “Coaching professional sportspeople, I advise that they not rely on napping in bed, because they’re going to have|they will
