Tune into a few performance experts, making it tempting to believe that napping is a superpower: rather than a sticking plaster after restless night, but a path to improved recall, a brighter outlook and perhaps a faster 5k run time. Premier League soccer players do it regularly – as do concert pianists, UFC champions & media moguls. But if you haven’t got a special sleep space or employment that encourages regular snoozing, is it *truly* enough benefits to a quick nap to justify the effort? Does there exist a reliable way to fall asleep fast? Furthermore, can you honestly promise you’ll wake up feeling improved, instead of groggy?
Identifying Your Reasons for Napping
“There are three main reasons for taking a nap among most adults,” explains a leading sleep and circadian science professor. “The first is known as compensatory napping, essentially what you do after experiencing insufficient sleep the previous night. Another is prophylactic napping, where you are anticipating sleep loss in the future, for instance if you’re working on night shifts. The third is called “hedonic napping”, which simply boils down to desire: you get an opportunity to doze during the day, and it feels nice to nap.”
The primary task to undertake, therefore, is to examine your nap motivation. “Naps can be truly beneficial when nighttime sleep is disturbed because of factors you cannot change – for example, when you are a parent of a newborn, or if you are healing from sickness or heavy physical exertion,” says a sleep specialist. “But if you’re napping since your nighttime sleep feels fragile or unreliable, that’s often a sign your body's sleep pressure is not where it needs to be. Under those circumstances, daytime sleep can turn into part of the issue, rather than the answer. Employ naps as a short-term solution to address immediate needs – the main goal should still be a strong and predictable overnight rest.”
The Optimal Snooze Time
This means that daytime sleep ought not to be too extended to interfere with your nighttime sleep, and ideally should not occur post-3 p.m. (depending on the time you retire in the evening). How long is sensible? Advice differs. From the most referenced research on the subject, space agency scientists noted that space travelers had a boost of up to 54% in vigilance and a 34% boost in performance following a nap of 26 minutes (to be precise, this counted a six-minute long nodding-off period). “I recommend setting a timer for half an hour or less – the majority are asleep in under ten minutes,” says a sleep coach. “You'll find much recommendations regarding the ideal number of time, however, that can make people feel more stressed than anything else – and the most counterproductive thing you can possibly do while aiming to get to sleep is worry about it.”
If you’re going to sleep for longer, avoid the 45-60 minute window that promotes that sluggish feeling, that disoriented sensation when you wake. “The science indicates it is preferable to take a longer nap of 60 to 90 minutes compared to a medium-length nap,” explains the sleep scientist. “45 minutes is sufficient to put you into deep sleep and it is more probable to feel sluggish when you get up – whereas if you nap for slightly longer to 60 or 90 minutes, it's likely you'll to finish a natural sleep cycle and will probably get up feeling more refreshed. But if you're dozing for a long period, it may impact how you sleep later that night.”
Finding the Right Snooze Setting
When it comes to specific techniques, recommendations vary. A few professionals recommend adopting comparable habits one would use to promote restful sleep: a silent space, a comfortable bed and as much darkness as you can manage. Alternatively, experts propose that it's fine to just doze in a chair in the existing light is present – to prevent sleep inertia and to maintain your bedroom as the environment you associate with *real* sleep. “Napping is quite challenging to will,” says a specialist. “Without the urge to sleep, it becomes harder to recline and basically command yourself to nod off. There’s got to be some drive there to bring the sleep on in the first place. I can usually snooze in full light and awaken on my own without a timer, though, what aids a lot of people is to look for an instance where they feel naturally slightly tired and then simply allow sleep to come.”
Experimentation is key, and should you have few options – such as, if attempting to squeeze in a quick nap during a commute or at the office – it is perfectly fine to employ a few tools. “When I’m working with professional sportspeople, I advise that they not rely on napping in bed, as they’re going to have|they will
