Listen to enough self-improvement podcasters, and it’s tempting to convince yourself that napping is a powerful tool: more than a sticking plaster after restless night, but a path towards improved recall, improved mood and perhaps a faster 5k run time. Professional soccer players are all at it – along with musicians, fighters and business leaders. But if you haven’t got a room for napping or a job that permits regular snoozing, can there *honestly* sufficient advantages to a quick nap to merit the effort? Can you find a dependable method to fall asleep fast? Plus, is it possible to honestly promise you will arise feeling refreshed, not worse?
Exploring The Reasons for Napping
“Experts note three main reasons for taking a nap in the adult population,” says a leading sleep science professor. “The first is what we call compensatory napping, essentially what you do after experiencing insufficient sleep the night before. Another is prophylactic napping, which involves preparing for a sleep deficit ahead, such as during on night shifts. The third reason is “appetitive drive”, which basically comes down to wanting: there is an opportunity to doze in the afternoon, and it feels nice to do it.”
The initial step to undertake, therefore, is to examine your nap motivation. “Naps can be truly beneficial when night sleeping is being disrupted because of factors you cannot change – such as, if you’re a parent of a newborn, or if you are healing from illness or heavy physical exertion,” says a sleep physiologist. “Yet when you take a nap since your night sleep is unstable or broken, that is frequently a signal your need for sleep is not as strong as it needs to be. In such situations, napping can become a contributing factor, rather than the answer. Utilize daytime sleep as a short-term solution for temporary issues – the main goal should still be a solid and consistent overnight rest.”
The Perfect Snooze Time
This means that napping ought not to be too extended to affect your nighttime sleep, and best should not occur post-3 p.m. (based on the time you retire in the evening). What's a reasonable length? Recommendations vary. Among a prominent study regarding daytime sleep, researchers at Nasa found that space travelers experienced a boost of up to 54% in attentiveness and a 34% boost in cognitive performance after a 26-minute nap (technically, this counted a six-minute long nodding-off period). “I recommend setting an alarm for 20-30 minutes – most people fall asleep in under ten minutes,” says a specialist. “There’s a lot of recommendations concerning the perfect length for sleeping, however, that can make people feel more worried above all – and the worst thing you can do when trying to get to sleep is worry about it.”
If you’re going to take an extended nap, avoid the 45-60 minute window that promotes sleep grogginess, that disoriented sensation upon waking. “Research indicates it’s better to opt for a longer nap of 60 to 90 minutes than a medium-length one,” notes the professor. “45 minutes is sufficient to send you into a deep sleep stage making it more likely to feel disoriented when you wake up – however, if you nap for slightly longer to an hour or 90 minutes, you will probably to be on the end of a sleep cycle and are likely to awaken feeling more refreshed. Though if you’re sleeping for an hour and a half, it can influence the quality of your sleep later that night.”
Establishing the Perfect Sleep Space
As for precise methods, advice differs. A few professionals suggest employing the same protocol you’d use to promote restful sleep: a silent space, a comfortable bed and minimal light as you can manage. Some advise that you should merely snooze on a couch in the existing light is available – both to discourage post-nap grogginess and to maintain your sleeping quarters as the place you associate with nighttime rest. “Sleep is quite challenging to will,” notes a sleep coach. “Without any drowsiness, it becomes harder to lie down and basically tell yourself to nod off. You need some drive there to bring the sleep on in the first place. For me, it's possible to nap in full light and naturally wake up without an alarm, however, what assists most folks is to look for a time where they feel naturally feeling a bit drowsy and then simply allow sleep to come.”
Experimentation is key, and if options are scarce – for instance, when aiming to squeeze in some shut-eye during a commute or at the office – it is perfectly fine to employ sleep aids. “In my work with professional sportspeople, I advise that they not rely on their own bed for naps, since they’re going to have|they will
