Tune into enough self-improvement podcasters, making it easy to believe that a nap is a superpower: rather than a band-aid following poor sleep, but a shortcut to a better memory, better spirits and maybe improved athletic performance. Premier League athletes swear by it – along with musicians, mixed martial artists & high-profile executives. Yet, when you don't have a dedicated nap-room or employment that allows frequent naps, are there *really* sufficient advantages to a quick nap to justify the kerfuffle? Can you find a dependable method to nod off promptly? And can you really guarantee you will get up feeling refreshed, instead of groggy?
Understanding Your Nap Motivation
“Experts note three key drivers for daytime sleep in the adult population,” says a professor of circadian rhythm researcher. “Firstly, there's known as recovery napping, which is the action you take after experiencing poor sleep overnight. The second is pre-emptive sleep, when you are anticipating a sleep deficit coming up, such as if you’re working graveyard shifts. Finally, there's “appetitive drive”, which simply comes down to desire: there is a chance to doze during the day, and it's enjoyable to nap.”
The initial step to undertake, so, is to think about your nap motivation. “Napping can be really helpful when nighttime sleep is being disrupted for reasons beyond your control – such as, when you are a parent of a newborn, or recovering after being ill or intense exercise,” explains a sleep physiologist. “Yet when you nap because your sleep at night feels fragile or poor, that can be an indicator your body's sleep pressure is not where it needs to be. In such situations, daytime sleep can turn into part of the issue, instead of the fix. Employ naps as a short-term solution to address immediate needs – the main goal ought to remain a solid and consistent sleep at night.”
The Optimal Snooze Time
This means that napping shouldn’t be long enough to interfere with your nighttime sleep, and ideally shouldn’t take place after about 3pm (contingent on what time you go to bed at night). What's a reasonable length? Recommendations vary. Among a prominent study on the subject, experts discovered that astronauts showed a boost of up to 54% in vigilance and a 34% boost in cognitive performance post a 26-minute snooze (technically, this included a six-minute long sleep onset time). “I recommend setting an alarm for half an hour or less – the majority fall asleep quickly,” notes a specialist. “You'll find much guidance out there about the optimal amount for sleeping, but that tends to make people feel more stressed than anything else – and the least helpful action you can possibly do when attempting to nod off is to stress over it.”
If you’re going to nap for a longer period, steer clear of the period between 45 and 60 minutes that encourages sleep grogginess, that foggy state when you awaken. “Research would say it's more effective to have an extended nap of one to one and a half hours rather than a mid-length nap,” says the professor. “45 minutes is long enough to plunge you into deep sleep and you’re more likely to feel groggy upon awakening – while if you take it slightly longer to an hour or 90 minutes, it's likely you'll to finish of a sleep cycle and will probably awaken feeling more alert. Though if you're dozing for a long period, it will affect your sleep that night.”
Establishing the Right Nap Environment
As for specific techniques, recommendations vary. A few professionals recommend using similar routines you use to promote restful sleep: a quiet room, a cozy bed and as much darkness as is feasible. Some advise that you should simply nap in a chair with ambient lighting is present – to prevent post-nap grogginess and to maintain your bed as the environment you associate with proper sleep. “Falling asleep is notoriously difficult to command,” notes an expert. “Without any sleepiness, it becomes harder to recline and essentially instruct yourself to nod off. There’s got to be a natural inclination 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 look for an instance that they’re naturally somewhat sleepy and calmly allow sleep to come.”
It’s worth experimenting, and should options are scarce – for example, when aiming to fit in 40 winks during a commute or in a work pod – there’s nothing wrong with bringing a few tools. “When I’m working with footballers, I suggest that they avoid becoming accustomed to sleeping in their bed, because they’re going to have|they will
