Tune into plenty of performance gurus, making it simple to think that a nap is a powerful tool: not just a sticking plaster after poor sleep, but a path towards a better memory, better spirits and maybe improved athletic performance. Professional footballers do it regularly – along with professional piano players, UFC champions & business leaders. However, if you don't have a special sleep space or a job that encourages frequent naps, is it *truly* enough benefits to a burst of shut-eye to merit the effort? Is there a dependable method to get to sleep quickly enough? Furthermore, can you honestly promise you will get up feeling improved, not worse?
Exploring Your Reasons for Napping
“We can identify three primary motivations for taking a nap among most adults,” says a professor of sleep and circadian science specialist. “One is what we call make-up sleep, that is what happens after experiencing insufficient sleep overnight. Another is preparatory napping, where you are pre-empting a sleep deficit in the future, for instance if you’re working overnight shifts. Finally, there's “appetitive drive”, which basically boils down to desire: you have a chance to sleep in the daytime, and it feels nice to indulge.”
The primary task to do, therefore, is to examine your nap motivation. “Naps can be truly beneficial when nighttime sleep gets interrupted because of factors outside your control – for example, for caring for an infant, or recovering after being ill or heavy physical exertion,” says a sleep specialist. “However, if you’re napping as your nighttime sleep feels fragile or unreliable, that’s often a sign your body's sleep pressure is not where it needs to be. In those cases, napping can become part of the problem, rather than the answer. Utilize daytime sleep as a temporary measure to address immediate needs – the focus ought to remain a strong and predictable night’s sleep.”
The Optimal Nap Duration
This implies that daytime sleep ought not to be long enough to affect your overnight rest, and preferably should not occur in the late afternoon (based on what time you retire at night). What duration is wise? Recommendations vary. Among a prominent study regarding daytime sleep, experts noted that space travelers showed improvements of over 50% in alertness and a 34% boost in performance after a 26-minute nap (technically, this included an initial six-minute nodding-off period). “I recommend setting an alarm for half an hour or less – the majority fall asleep in under ten minutes,” says a sleep expert. “There’s a lot of advice around concerning the optimal amount of minutes, but that tends to make people feel more worried than anything – and the least helpful action you can possibly do when trying to get to sleep is worry about it.”
Should you decide to nap for a longer period, bypass the 45-60 minute window that encourages sleep grogginess, that spaced-out feeling when you awaken. “Studies would say it is preferable to opt for a lengthier snooze of 60 to 90 minutes rather than a mid-length nap,” explains the sleep scientist. “Three-quarters of an hour is enough time to plunge you into slow-wave sleep and it is more probable to feel disoriented when you wake up – however, if you extend it slightly longer to an hour or 90 minutes, you’re likely to be completing a natural sleep cycle and are likely to awaken feeling more alert. Though if you’re sleeping for a long period, it will affect your sleep in the evening.”
Finding an Ideal Sleep Space
As for exact methodologies, advice differs. Certain specialists suggest employing the same protocol you’d use to encourage quality nighttime sleep: a silent space, a comfortable bed and as much darkness as is feasible. Others suggest that you should just doze in a chair in the existing light is present – both to discourage that groggy feeling and to preserve your bed as the place your mind associates with *real* sleep. “Falling asleep is something really tricky to will,” explains a sleep coach. “If you don’t have any drowsiness, it is more challenging to get comfortable and practically tell yourself to go to sleep. You need some drive available to bring the sleep on initially. I can usually nap during the day and wake up naturally without a timer, though, what aids a lot of people is to wait for a moment when they are naturally somewhat sleepy and calmly ease into sleep.”
It’s worth experimenting, and when your choices are limited – such as, if attempting to squeeze in some shut-eye during a commute or at the office – there’s nothing wrong with bringing some accessories. “Coaching professional sportspeople, I advise that they don’t get used to sleeping in their bed, because they’re going to have|they will
