Listen to plenty of self-improvement experts, and you'll be tempting to believe that a nap is a powerful tool: more than a band-aid following poor sleep, but a path towards improved recall, improved mood and possibly improved athletic performance. Elite athletes swear by it – and so are musicians, UFC champions & high-profile executives. But if you lack a dedicated nap-room or a job that encourages daytime sleep, are there *really* worthwhile perks to a short sleep to justify the hassle? Is there a reliable way to get to sleep quickly enough? Furthermore, can you honestly promise you’ll wake up feeling better, not worse?
Identifying The Nap Motivation
“There are three main reasons for napping in the adult population,” notes an expert sleep science researcher. “One is termed recovery napping, which is what you do after experiencing poor sleep the night before. Secondly, there's prophylactic napping, when you are preparing for insufficient sleep in the future, for example when working on night shifts. Finally, there's “appetitive drive”, which basically is about desire: you have an opportunity to sleep in the afternoon, and it's pleasant to nap.”
The first thing to undertake, therefore, is consider your reason for napping. “Naps can be truly beneficial when nighttime sleep gets interrupted for reasons you cannot change – for example, when you are a new parent, or if you are healing from illness or strenuous activity,” explains a sleep specialist. “But if you take a nap because your night sleep is unstable or poor, that’s often a signal your body's sleep pressure is not at the level it should be. In such situations, naps can become a contributing factor, not the solution. Employ naps as a short-term solution for temporary issues – the focus should still be a robust and regular overnight rest.”
The Ideal Nap Duration
This means that daytime sleep ought not to be too extended to affect your overnight rest, and best are not recommended after about 3pm (depending on the time you go to bed overnight). What's a reasonable length? Advice differs. In one of the most referenced research about napping, space agency scientists noted that space travelers showed a boost of up to 54% in alertness and a 34% increase in performance after a 26-minute nap (to be precise, this counted a six-minute long sleep onset time). “I’d suggest setting an alarm for half an hour or less – most people doze off quickly,” says a sleep expert. “There’s a lot of guidance out there concerning the perfect length of minutes, however, that can cause people to feel more anxious above all – and the most counterproductive thing you can possibly do while aiming to nod off is worry about it.”
If you plan to take an extended nap, bypass the 45 to 60 minute range that promotes that sluggish feeling, that foggy state when you awaken. “Studies suggests it’s better to take an extended nap lasting 60-90 minutes compared to a medium-length nap,” explains the professor. “Three-quarters of an hour is sufficient to plunge you into deep sleep and it is more probable to feel groggy when you get up – while if you extend it a little longer to 60 or 90 minutes, you will probably to finish a full cycle and should awaken feeling more rejuvenated. Though if you nap for a long period, it may impact your sleep in the evening.”
Establishing an Ideal Snooze Setting
When it comes to specific techniques, advice differs. Some experts recommend using comparable habits one would use to promote quality nighttime sleep: a peaceful area, a comfortable bed and maximum darkness as is feasible. Alternatively, experts propose that one could merely snooze on the sofa in the existing light is available – both to discourage sleep inertia and to maintain your bed as the space your brain links with nighttime rest. “Sleep is quite challenging to force,” notes a sleep coach. “Lacking the urge to sleep, it becomes harder to lie down and practically command yourself to nod off. There must be some drive available to start the process to begin with. I can usually snooze during the day and naturally wake up alarm-free, though, what aids a lot of people is to wait for a time where they feel naturally somewhat sleepy and calmly relax into it.”
It’s worth experimenting, and should your choices are limited – for example, if attempting to squeeze in a quick nap during a commute or at the office – it is perfectly fine to employ some accessories. “Coaching professional sportspeople, I recommend that they not rely on napping in bed, because they’re going to have|they will
