Hear a few self-improvement experts, and it’s simple to believe that napping is a superpower: not just a sticking plaster after poor sleep, but a path to improved recall, better spirits and maybe improved athletic performance. Professional footballers are all at it – along with concert pianists, UFC champions and media moguls. Yet, when you haven’t got a dedicated nap-room or employment that encourages daytime sleep, is it *truly* enough benefits to a burst of shut-eye to merit the hassle? Is there a dependable method to get to sleep quickly enough? And can you truly ensure you will arise feeling improved, instead of groggy?
Identifying Your Reasons for Napping
“Experts note three main reasons for napping among most adults,” explains a leading sleep science researcher. “Firstly, there's what we call recovery napping, that is what happens following insufficient sleep overnight. Secondly, there's pre-emptive sleep, when you are anticipating insufficient sleep coming up, for instance during on night shifts. Finally, there's “hedonic napping”, which essentially boils down to desire: you have a chance to sleep in the daytime, and it's enjoyable to indulge.”
The initial step to undertake, therefore, is to examine your nap motivation. “Daytime sleep can be truly beneficial when night sleeping is being disrupted due to causes outside your control – for example, for a new parent, or if you are healing from sickness or intense exercise,” says a sleep expert. “But if you nap as your sleep at night feels fragile or broken, that’s often an indicator your body's sleep pressure is not where it needs to be. In those cases, napping can become a contributing factor, instead of the fix. Utilize daytime sleep for brief periods for temporary issues – the main goal must always be a strong and predictable sleep at night.”
The Ideal Snooze Time
Therefore that daytime sleep shouldn’t be too extended to disrupt your sleep at night, and preferably are not recommended in the late afternoon (based on what time you sleep in the evening). What duration is wise? Recommendations vary. From the most-cited studies regarding daytime sleep, space agency scientists noted that space travelers had up to a 54% increase in alertness plus a 34% rise in task performance post a 26-minute snooze (in detail, this involved an initial six-minute sleep onset time). “My advice is using an alarm for half an hour or less – the majority fall asleep in under ten minutes,” says a sleep coach. “There is plenty of recommendations regarding the ideal number of minutes, however, that can cause people to feel more anxious than anything – and the worst thing one can do while aiming to get to sleep is to be anxious.”
If you’re going to nap for a longer period, avoid the period between 45 and 60 minutes that encourages sleep grogginess, that foggy state when you awaken. “Research would say it is preferable to have an extended nap lasting 60-90 minutes compared to a medium-length nap,” notes the expert. “Three-quarters of an hour is long enough to put you into deep sleep and it is more probable to feel groggy when you get up – while if you take it slightly longer to a full sleep cycle, you’re likely to finish a natural sleep cycle and should awaken feeling more alert. Though if you’re sleeping for 90 minutes, it can influence the quality of your sleep that night.”
Creating an Ideal Sleep Space
Regarding specific techniques, recommendations vary. A few professionals suggest adopting the same protocol you use to encourage restful sleep: a silent space, a comfortable bed and as much darkness as is feasible. Some advise that it's fine to merely snooze on a couch with ambient lighting is present – to prevent sleep inertia and to preserve your bed as the environment your brain links with proper sleep. “Napping is something really tricky to will,” explains an expert. “Without the urge to sleep, it becomes harder to recline and basically command yourself to nod off. There must be a natural inclination there to start the process to begin with. I can usually take a nap during the day and wake up naturally without an alarm, though, what aids a lot of people is to look for a moment that they’re naturally slightly tired and calmly allow sleep to come.”
Experimentation is key, and should options are scarce – such as, if you’re trying to fit in 40 winks during a commute or in a soundproof office pod – it's acceptable with bringing some accessories. “Coaching professional sportspeople, I advise that they not rely on napping in bed, since they’re going to have|they will
