Hear enough performance podcasters, making it tempting to think that a nap is a secret weapon: rather than a band-aid after a bad night’s sleep, but a path to improved recall, a brighter outlook and possibly quicker running times. Elite athletes are all at it – as do professional piano players, fighters & high-profile executives. But if you don't have a room for napping or a career that encourages regular snoozing, are there *really* enough benefits to a quick nap to merit the kerfuffle? Is there a dependable method to nod off promptly? Plus, is it possible to honestly promise you will get up feeling refreshed, instead of groggy?
Identifying The Nap Motivation
“Experts note three main reasons for daytime sleep in the adult population,” notes a leading sleep and circadian science professor. “The first is termed make-up sleep, that is what you do following poor sleep the night before. Another is prophylactic napping, where you are pre-empting sleep loss in the future, such as if you’re working on night shifts. Finally, there's “hedonic napping”, which basically comes down to desire: there is a moment to sleep in the afternoon, and it feels nice to do it.”
The primary task to do, then, is to think about your nap motivation. “Naps can be genuinely useful when nighttime sleep is being disrupted because of factors you cannot change – for instance, for caring for an infant, or recovering from sickness or intense exercise,” says a sleep expert. “Yet when you’re napping since your nighttime sleep feels fragile or unreliable, that can be an indicator your body's sleep pressure is not where required. In those cases, daytime sleep can turn into a contributing factor, rather than the answer. Utilize daytime sleep for brief periods for short-term problems – the main goal ought to remain a strong and predictable night’s sleep.”
The Perfect Nap Length
Therefore that daytime sleep ought not to be sufficiently lengthy to disrupt your overnight rest, and ideally are not recommended post-3 p.m. (depending on when you sleep in the evening). What's a reasonable length? Recommendations vary. From a prominent study about napping, experts noted that astronauts showed up to a 54% increase in attentiveness and a 34% increase in task performance following a nap of 26 minutes (technically, this counted a six-minute falling asleep phase). “I’d suggest setting a timer for half an hour or less – most people fall asleep quickly,” explains a sleep coach. “There’s a lot of recommendations regarding the ideal number for sleeping, however, that can make people feel more anxious above all – and the most counterproductive thing one can do while aiming to fall asleep is to be anxious.”
If you’re going to sleep for longer, avoid the 45-60 minute window that induces sleep grogginess, that spaced-out feeling upon waking. “Studies indicates it is preferable to take a lengthier snooze of 60 to 90 minutes rather than a mid-length nap,” explains the expert. “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 extend it slightly longer to an hour or 90 minutes, you’re likely to be completing of a sleep cycle and are likely to awaken feeling more alert. However, if you're dozing for an hour and a half, it can influence how you sleep that night.”
Establishing the Right Nap Environment
When it comes to specific techniques, suggestions are diverse. A few professionals suggest adopting the same protocol you use to foster quality nighttime sleep: a silent space, a comfortable bed and maximum darkness as is feasible. Some advise that you should simply nap on a couch in whatever light is present – to avoid sleep inertia and to preserve your bed as the space you associate with nighttime rest. “Falling asleep is notoriously difficult to command,” says an expert. “Without any drowsiness, it becomes harder to lie down and basically command yourself to go to sleep. There’s got to be some drive there to bring the sleep on initially. For me, it's possible to take a nap in broad daylight and wake up naturally alarm-free, though, what aids a lot of people is to wait for an instance that they’re naturally feeling a bit drowsy and just gently allow sleep to come.”
Experimentation is key, and if options are scarce – such as, if attempting to grab some shut-eye while traveling or in a work pod – there’s nothing wrong to employ some accessories. “When I’m working with elite athletes, I advise that they avoid becoming accustomed to napping in bed, as they’re going to have|they will
