Hear enough self-improvement gurus, and you'll be tempting to think that dozing is a secret weapon: not just a sticking plaster after restless night, but a shortcut to enhanced cognition, a brighter outlook and perhaps quicker running times. Premier League soccer players do it regularly – and so are musicians, UFC champions and media moguls. Yet, when you lack a dedicated nap-room or employment that permits daytime sleep, can there *honestly* worthwhile perks to a burst of shut-eye to merit the effort? Can you find a reliable way to fall asleep fast? And can you honestly promise you’ll wake up feeling improved, not worse?
Identifying The Reasons for Napping
“Experts note three key drivers for taking a nap for many people,” says an expert sleep and circadian science researcher. “One is what we call recovery napping, essentially what happens after experiencing a lack of sleep overnight. Another is prophylactic napping, where you are pre-empting insufficient sleep in the future, for instance during overnight shifts. The third reason is “appetitive drive”, which essentially comes down to desire: you have an opportunity to nap during the day, and it's enjoyable to nap.”
The first thing to do, so, is consider your nap motivation. “Naps can be really helpful when night sleeping gets interrupted due to causes you cannot change – for example, for a parent of a newborn, or if you are healing after being ill or strenuous activity,” explains a sleep specialist. “But if you take a nap since your sleep at night seems unreliable or poor, that’s often a signal your need for sleep is not as strong as required. In such situations, napping can become part of the problem, rather than the answer. Utilize daytime sleep for brief periods for temporary issues – the priority ought to remain a solid and consistent night’s sleep.”
The Optimal Nap Length
Therefore that naps shouldn’t be long enough to interfere with your sleep at night, and ideally shouldn’t take place after about 3pm (contingent on what time you retire at night). What duration is wise? Guidelines are mixed. From the most referenced research about napping, experts noted that astronauts showed up to a 54% increase in attentiveness plus a 34% rise in cognitive performance following a nap of 26 minutes (technically, this counted an initial six-minute sleep onset time). “I recommend setting an alarm for 20-30 minutes – many individuals fall asleep within 10 minutes,” notes a specialist. “There’s a lot of guidance out there about the optimal amount of minutes, but that tends to lead individuals to become more worried than anything else – and the worst thing you can do when trying to nod off is worry about it.”
If you plan to sleep for longer, bypass the 45 to 60 minute range that induces sleep inertia, that foggy state when you wake. “Research suggests it's more effective to opt for a longer nap lasting 60-90 minutes rather than a mid-length nap,” notes the expert. “Three-quarters of an hour is sufficient to send you into deep sleep and it is more probable to feel groggy upon awakening – whereas if you nap for a bit longer to 60 or 90 minutes, you’re likely to be on the end a natural sleep cycle and should awaken feeling more rejuvenated. However, if you’re sleeping for a long period, it can influence your sleep later that night.”
Finding the Perfect Snooze Setting
Regarding exact methodologies, recommendations vary. Certain specialists suggest employing similar routines one would use to encourage restful sleep: a peaceful area, a comfortable bed and maximum darkness as is feasible. Some advise that you should merely snooze in a chair with ambient lighting is present – to prevent that groggy feeling and to maintain your sleeping quarters as the place your mind associates with proper sleep. “Sleep is something really tricky to command,” says an expert. “Without any drowsiness, it is more challenging to lie down and basically tell yourself to go to sleep. There’s got to be a natural inclination available to start the process initially. I can usually nap during the day and naturally wake up without a timer, though, what aids a lot of people is to wait for an instance where they feel naturally feeling a bit drowsy and just gently ease into sleep.”
It’s worth experimenting, and should you have few options – for example, when aiming to grab 40 winks during a commute or at the office – it's acceptable with bringing a few tools. “In my work with elite athletes, I recommend that they avoid becoming accustomed to their own bed for naps, since they’re going to have|they will
