Hear enough performance gurus, and it’s easy to think that napping is a powerful tool: not just a band-aid following a bad night’s sleep, but a path towards a better memory, better spirits and perhaps quicker running times. Premier League footballers are all at it – as do concert pianists, fighters and business leaders. However, if you lack a room for napping or employment that allows daytime sleep, is it *truly* sufficient advantages to a burst of shut-eye to justify the kerfuffle? Does there exist a reliable way to nod off promptly? And can you honestly promise you’ll wake up feeling refreshed, rather than worse?
Identifying Your Reasons for Napping
“We can identify three main reasons for taking a nap among most adults,” explains an expert sleep and circadian science specialist. “The first is what we call make-up sleep, which is what happens after experiencing insufficient sleep overnight. Another is pre-emptive sleep, where you are preparing for a sleep deficit ahead, such as if you’re working graveyard shifts. Finally, there's “hedonic napping”, which basically comes down to the wish: there is an opportunity to nap in the daytime, and it's enjoyable to indulge.”
The first thing to consider, so, is to think about your reason for napping. “Naps can be truly beneficial when nighttime sleep is being disrupted because of factors beyond your control – such as, for a new parent, or you’re recovering after being ill or heavy physical exertion,” explains a sleep specialist. “But if you nap since your nighttime sleep is unstable or poor, that is frequently an indicator your need for sleep is not where it should be. In such situations, napping can become a contributing factor, rather than the answer. Employ naps as a temporary measure for temporary issues – the priority ought to remain a robust and regular night’s sleep.”
The Perfect Nap Length
This implies that daytime sleep ought not to be long enough to affect your overnight rest, and ideally are not recommended in the late afternoon (depending on what time you sleep overnight). What duration is wise? Guidelines are mixed. In one of a prominent study about napping, experts noted that crew members showed up to a 54% increase in vigilance plus a 34% rise in task performance after a 26-minute nap (technically, this counted an initial six-minute nodding-off period). “I recommend setting a timer for 20 to 30 minutes – many individuals fall asleep in under ten minutes,” says a sleep expert. “There’s a lot of guidance out there about the optimal amount of minutes, but that tends to lead individuals to become more stressed above all – and the most counterproductive thing you can do when attempting to get to sleep is to be anxious.”
Should you decide to sleep for longer, bypass the period between 45 and 60 minutes that induces that sluggish feeling, that disoriented sensation upon waking. “The science would say it is preferable to take a longer nap of 60 to 90 minutes than a medium-length one,” explains the professor. “Forty-five minutes is long enough to put you into deep sleep and you’re more likely to feel groggy upon awakening – while if you extend it slightly longer to 60 or 90 minutes, you will probably to finish of a sleep cycle and are likely to awaken feeling more rejuvenated. Though if you’re sleeping for an hour and a half, it will affect how you sleep later that night.”
Creating the Perfect Sleep Space
As for precise methods, recommendations vary. A few professionals suggest employing similar routines you use to promote restful sleep: a silent space, a cozy bed and as much darkness as possible. Alternatively, experts propose that one could simply nap on the sofa in the existing light is present – to avoid sleep inertia and to maintain your bedroom as the environment your brain links with nighttime rest. “Napping is notoriously difficult to will,” explains an expert. “Lacking any drowsiness, it is more challenging to get comfortable and basically instruct yourself to fall asleep. There must be a natural inclination available to initiate sleep to begin with. I can usually take a nap during the day and awaken on my own alarm-free, though, what aids many individuals is to anticipate a moment when they are naturally slightly tired and then simply relax into it.”
It’s worth experimenting, and should your choices are limited – for instance, if you’re trying to squeeze in some shut-eye while traveling or at the office – it's acceptable to use some accessories. “Coaching professional sportspeople, I suggest that they not rely on sleeping in their bed, as they’re going to have|they will
