Hear a few performance experts, and you'll be tempting to think that dozing is a superpower: not just a sticking plaster after restless night, but a shortcut to improved recall, better spirits and possibly improved athletic performance. Premier League soccer players are all at it – along with concert pianists, fighters and business leaders. Yet, when you lack a special sleep space or employment that permits frequent naps, can there *honestly* sufficient advantages to a quick nap for it to be worth the effort? Is there a surefire technique to get to sleep quickly enough? And can you really guarantee you’ll wake up feeling improved, not worse?
Exploring The Nap Motivation
“Experts note three main reasons for taking a nap in the adult population,” notes a professor of sleep science specialist. “Firstly, there's known as recovery napping, essentially what you do when you’ve had insufficient sleep overnight. The second is pre-emptive sleep, where you are pre-empting insufficient sleep ahead, such as during overnight shifts. The third reason is “hedonic napping”, which essentially comes down to the wish: there is a moment to nap during the day, and it's enjoyable to indulge.”
The first thing to undertake, therefore, is to examine why you want to nap. “Naps can be really helpful when nighttime sleep gets interrupted because of factors you cannot change – for example, if you’re a new parent, or you’re recovering from illness or heavy physical exertion,” says a sleep physiologist. “However, if you’re napping because your nighttime sleep feels fragile or unreliable, that can be a sign your sleep drive is not at the level required. In those cases, daytime sleep can turn into part of the problem, not the solution. Employ naps as a short-term solution for short-term problems – the focus ought to remain a robust and regular overnight rest.”
The Ideal Snooze Time
This implies that napping must not be long enough to interfere with your nighttime sleep, and best should not occur after about 3pm (based on the time you sleep in the evening). What's a reasonable length? Advice differs. From the most referenced research regarding daytime sleep, space agency scientists noted that space travelers had up to a 54% increase in alertness and a 34% increase in task performance post a 26-minute snooze (in detail, this involved a six-minute long nodding-off period). “I recommend setting an alarm for 20 to 30 minutes – the majority fall asleep in under ten minutes,” says a sleep expert. “You'll find much recommendations concerning the perfect length of time, however, that can cause people to feel more stressed above all – and the most counterproductive thing one can do when trying to nod off is to stress over it.”
If you plan to nap for a longer period, avoid the 45-60 minute window that encourages sleep inertia, that foggy state when you wake. “Studies would say it’s better to take an extended nap of 60 to 90 minutes compared to a medium-length nap,” explains the expert. “Three-quarters of an hour is sufficient to plunge you into slow-wave sleep and you’re more likely to feel groggy upon awakening – however, if you extend it a bit longer to 60 or 90 minutes, you’re likely to be completing a full cycle and will probably awaken feeling more alert. However, if you’re sleeping for a long period, it can influence how you sleep that night.”
Finding the Right Sleep Space
When it comes to specific techniques, recommendations vary. Certain specialists suggest using comparable habits one would use to promote quality nighttime sleep: a peaceful area, a supportive surface and maximum darkness as you can manage. Others suggest that it's fine to simply nap on a couch in the existing light is present – both to discourage post-nap grogginess and to preserve your bedroom as the place your mind associates with nighttime rest. “Falling asleep is quite challenging to will,” notes a specialist. “Lacking the urge to sleep, it becomes harder to get comfortable and essentially command yourself to nod off. There must be some drive available to start the process to begin with. I can usually snooze in broad daylight and awaken on my own without an alarm, though, what aids many individuals is to look for an instance where they feel naturally somewhat sleepy and then simply relax into it.”
Experimentation is key, and when you have few options – such as, if you’re trying to fit in some shut-eye during a commute or in a soundproof office pod – there’s nothing wrong with bringing some accessories. “Coaching elite athletes, I recommend that they don’t get used to sleeping in their bed, because they’re going to have|they will
