Listen to plenty of self-improvement podcasters, and it’s simple to think that napping is a powerful tool: rather than a sticking plaster following poor sleep, but a route towards a better memory, better spirits and possibly quicker running times. Premier League soccer players are all at it – along with concert pianists, UFC champions and business leaders. However, if you don't have a room for napping or a job that allows frequent naps, is it *truly* sufficient advantages to a short sleep to merit the effort? Is there a reliable way to fall asleep fast? Furthermore, can you really guarantee you’ll wake up feeling refreshed, rather than worse?
Identifying The Nap Motivation
“Experts note three main reasons for napping for many people,” explains a leading sleep science professor. “The first is known as recovery napping, essentially what you do following a lack of sleep the night before. Secondly, there's pre-emptive sleep, where you are preparing for sleep loss in the future, for example during graveyard shifts. Finally, there's “pleasure-based sleep”, which simply boils down to wanting: there is an opportunity to sleep in the afternoon, and it's pleasant to indulge.”
The primary task to consider, then, is to examine why you want to nap. “Napping can be really helpful when overnight rest is being disrupted because of factors beyond your control – such as, when you are caring for an infant, or if you are healing after being ill or strenuous activity,” explains a sleep physiologist. “Yet when you’re napping since your nighttime sleep seems unreliable or broken, that is frequently an indicator your need for sleep is not at the level it needs to be. In such situations, naps can become part of the issue, instead of the fix. Utilize daytime sleep as a short-term solution for short-term problems – the priority must always be a solid and consistent night’s sleep.”
The Perfect Nap Duration
This implies that daytime sleep must not be long enough to affect your nighttime sleep, and preferably shouldn’t take place after about 3pm (based on when you sleep overnight). What's a reasonable length? Recommendations vary. From the most-cited studies regarding daytime sleep, space agency scientists noted that crew members had up to a 54% increase in attentiveness and a 34% boost in performance post a 26-minute snooze (to be precise, this included an initial six-minute falling asleep phase). “I’d suggest using an alarm for 20 to 30 minutes – many individuals are asleep quickly,” explains a specialist. “You'll find much recommendations concerning the ideal number for sleeping, however, that can make people feel more anxious than anything – and the worst thing you can do when trying to get to sleep is to be anxious.”
If you plan to sleep for longer, steer clear of the 45 to 60 minute range that induces sleep inertia, that spaced-out feeling when you awaken. “The science suggests it’s better to opt for a longer nap of 60 to 90 minutes compared to a medium-length nap,” notes the professor. “Three-quarters of an hour is enough time to plunge you into slow-wave sleep and it is more probable to feel groggy when you wake up – while if you nap for a bit longer to an hour or 90 minutes, you will probably to finish of a sleep cycle and are likely to get up feeling more rejuvenated. But if you’re sleeping for a long period, it will affect your sleep later that night.”
Establishing an Ideal Snooze Setting
Regarding precise methods, advice differs. Certain specialists propose using the same protocol you’d use to promote restful sleep: a peaceful area, a cozy bed and as much darkness as is feasible. Others suggest that you should simply nap on the sofa in whatever light is available – to prevent that groggy feeling and to maintain your bed as the space your brain links with proper sleep. “Falling asleep is notoriously difficult to force,” explains an expert. “Without any drowsiness, it is tougher to get comfortable and basically tell yourself to fall asleep. There must be some drive there to initiate sleep initially. Personally, I can often take a nap in broad daylight and wake up naturally without a timer, but what helps a lot of people is to wait for a moment when they are naturally somewhat sleepy and calmly relax into it.”
It’s worth experimenting, and if options are scarce – for instance, when aiming to fit in some shut-eye during a commute or at the office – it is perfectly fine to employ some accessories. “Coaching professional sportspeople, I suggest that they don’t get used to their own bed for naps, as they’re going to have|they will
