Hear enough self-improvement gurus, and it’s tempting to believe that dozing is a superpower: more than a band-aid following restless night, but a route towards enhanced cognition, a brighter outlook and perhaps a faster 5k run time. Elite soccer players are all at it – and so are musicians, UFC champions & media moguls. But if you don't have a special sleep space or a career that allows frequent naps, can there *honestly* sufficient advantages to a quick nap for it to be worth the hassle? Is there a surefire technique to nod off promptly? Plus, is it possible to honestly promise you’ll wake up feeling refreshed, rather than worse?
Understanding Your Reasons for Napping
“Experts note three key drivers for taking a nap among most adults,” explains a professor of sleep science professor. “One is known as make-up sleep, essentially what you do after experiencing a lack of sleep overnight. Another is preparatory napping, which involves pre-empting a sleep deficit in the future, such as during graveyard shifts. Finally, there's “appetitive drive”, which basically is about wanting: you get a chance to nap during the day, and it's enjoyable to do it.”
The primary task to do, then, is to think about why you want to nap. “Napping can be truly beneficial when night sleeping is being disrupted for reasons outside your control – for example, for a new parent, or if you are healing from sickness or heavy physical exertion,” says a sleep expert. “However, if you’re napping since your nighttime sleep is unstable or broken, that is frequently an indicator your body's sleep pressure is not where it needs to be. In such situations, napping can become a contributing factor, instead of the fix. Employ naps as a temporary measure for short-term problems – the focus must always be a solid and consistent overnight rest.”
The Perfect Nap Length
This means that naps shouldn’t be sufficiently lengthy to affect your overnight rest, and preferably should not occur in the late afternoon (based on what time you retire overnight). What duration is wise? Recommendations vary. Among the most referenced research about napping, experts discovered that space travelers showed up to a 54% increase in alertness plus a 34% rise in performance following a nap of 26 minutes (technically, this involved a six-minute nodding-off period). “I’d suggest setting an alarm for 20-30 minutes – the majority doze off quickly,” says a sleep expert. “There is plenty of advice around regarding the optimal amount of time, however, that can cause people to feel more stressed than anything else – and the worst thing one can do when trying to get to sleep is to be anxious.”
If you’re going to take an extended nap, avoid the 45-60 minute window that encourages that sluggish feeling, that foggy state when you awaken. “The science indicates it's more effective to opt for an extended nap lasting 60-90 minutes compared to a medium-length nap,” notes the professor. “45 minutes is long enough to put you into deep sleep and you’re more likely to feel groggy when you wake up – whereas if you extend it a little longer to a full sleep cycle, it's likely you'll to finish a full cycle and are likely to wake up feeling more refreshed. However, if you're dozing for 90 minutes, it can influence how you sleep in the evening.”
Finding the Right Sleep Space
Regarding exact methodologies, recommendations vary. Certain specialists propose employing similar routines one would use to foster restful sleep: a peaceful area, a supportive surface and minimal light as possible. Some advise that you should simply nap on the sofa with ambient lighting happens to be around – to avoid that groggy feeling and to maintain your sleeping quarters as the environment your brain links with *real* sleep. “Falling asleep is quite challenging to command,” explains a sleep coach. “If you don’t have any drowsiness, it is more challenging to lie down and basically command yourself to fall asleep. There’s got to be a natural inclination present to initiate sleep initially. For me, it's possible to nap during the day and awaken on my own without a timer, however, what assists many individuals is to wait for a moment where they feel naturally feeling a bit drowsy and then simply ease into sleep.”
It’s worth experimenting, and if your choices are limited – such as, if you’re trying to grab some shut-eye while traveling or in a work pod – there’s nothing wrong with bringing a few tools. “When I’m working with professional sportspeople, I suggest that they don’t get used to their own bed for naps, as they’re going to have|they will
