Tune into a few productivity gurus, and it’s simple to convince yourself that a nap is a superpower: rather than a band-aid after restless night, but a path towards a better memory, a brighter outlook and maybe improved athletic performance. Professional soccer players swear by it – along with musicians, fighters and high-profile executives. But if you haven’t got a special sleep space or a career that allows frequent naps, are there *really* worthwhile perks to a short sleep to justify the hassle? Does there exist a reliable way to get to sleep quickly enough? Furthermore, can you truly ensure you will get up feeling improved, rather than worse?
Exploring Your Reasons for Napping
“Experts note three primary motivations for daytime sleep for many people,” notes a professor of circadian rhythm researcher. “One is what we call make-up sleep, which is what you do following poor sleep overnight. Another is pre-emptive sleep, which involves pre-empting a sleep deficit coming up, such as when working graveyard shifts. The third reason is “appetitive drive”, which essentially boils down to desire: you get a moment to nap in the daytime, and it's enjoyable to do it.”
The initial step to do, so, is to think about why you want to nap. “Napping can be really helpful when night sleeping is being disrupted for reasons outside your control – for instance, if you’re a parent of a newborn, or recovering after being ill or intense exercise,” says a sleep specialist. “However, if you take a nap since your night sleep feels fragile or unreliable, that can be a signal your sleep drive is not as strong as it needs to be. Under those circumstances, daytime sleep can turn into part of the problem, rather than the answer. Utilize daytime sleep as a short-term solution for short-term problems – the main goal should still be a strong and predictable sleep at night.”
The Optimal Snooze Time
Therefore that daytime sleep must not be too extended to affect your overnight rest, and best shouldn’t take place in the late afternoon (depending on when you retire overnight). How long is sensible? Recommendations vary. In one of a prominent study about napping, experts found that space travelers had a boost of up to 54% in vigilance and a 34% increase in cognitive performance after a 26-minute nap (in detail, this included an initial six-minute nodding-off period). “My advice is setting an alarm for 20 to 30 minutes – the majority fall asleep quickly,” notes a sleep expert. “You'll find much guidance out there concerning the perfect length for sleeping, yet that often cause people to feel more stressed above all – and the most counterproductive thing you can do while aiming to fall asleep is worry about it.”
If you’re going to sleep for longer, bypass the 45 to 60 minute range that promotes sleep grogginess, that foggy state when you awaken. “Studies suggests it is preferable to opt for a lengthier snooze of one to one and a half hours compared to a medium-length nap,” says the sleep scientist. “45 minutes is sufficient to send you into a deep sleep stage making it more likely to feel disoriented when you wake up – whereas if you extend it a bit longer to an hour or 90 minutes, you’re likely to finish a natural sleep cycle and will probably get up feeling more refreshed. Though if you're dozing for 90 minutes, it can influence your sleep that night.”
Establishing the Perfect Sleep Space
Regarding precise methods, suggestions are diverse. A few professionals propose employing comparable habits you use to foster a good night’s sleep: a peaceful area, a supportive surface and as much darkness as possible. Alternatively, experts propose that you should simply nap in a chair with ambient lighting is available – both to discourage that groggy feeling and to preserve your sleeping quarters as the space you associate with proper sleep. “Falling asleep is something really tricky to will,” says a sleep coach. “Without the urge to sleep, it is tougher to lie down and essentially instruct yourself to fall asleep. There must be a natural inclination present to initiate sleep initially. For me, it's possible to snooze in full light and awaken on my own without a timer, however, what assists most folks is to look for a time that they’re naturally feeling a bit drowsy and just gently relax into it.”
It’s worth experimenting, and when your choices are limited – for instance, if you’re trying to grab some shut-eye on a train or at the office – there’s nothing wrong to employ a few tools. “When I’m working with professional sportspeople, I advise that they avoid becoming accustomed to sleeping in their bed, as they’re going to have|they will
