Listen to plenty of self-improvement experts, and it’s simple to believe that dozing is a powerful tool: not just a sticking plaster after poor sleep, but a shortcut towards a better memory, better spirits and maybe a faster 5k run time. Premier League athletes are all at it – along with musicians, UFC champions and media moguls. But if you don't have a dedicated nap-room or employment that permits daytime sleep, are there *really* sufficient advantages to a burst of shut-eye for it to be worth the kerfuffle? Does there exist a dependable method to fall asleep fast? Plus, is it possible to really guarantee you will get up feeling improved, not worse?
Understanding The Nap Motivation
“Experts note three key drivers for napping for many people,” notes a professor of circadian rhythm researcher. “One is what we call recovery napping, which is the action you take following poor sleep overnight. Another is preparatory napping, where you are pre-empting a sleep deficit coming up, for example when working graveyard shifts. Finally, there's “appetitive drive”, which basically comes down to the wish: you have an opportunity to nap in the afternoon, and it feels nice to nap.”
The first thing to do, therefore, is consider why you want to nap. “Napping can be genuinely useful when nighttime sleep is disturbed due to causes beyond your control – for instance, if you’re caring for an infant, or if you are healing after being ill or heavy physical exertion,” states a sleep physiologist. “But if you’re napping since your sleep at night feels fragile or unreliable, that’s often an indicator your body's sleep pressure is not at the level required. Under those circumstances, napping can become part of the problem, not the solution. Utilize daytime sleep as a short-term solution for short-term problems – the focus should still be a solid and consistent sleep at night.”
The Optimal Nap Length
This means that naps shouldn’t be too extended to interfere with your nighttime sleep, and ideally should not occur after about 3pm (contingent on the time you sleep in the evening). What duration is wise? Guidelines are mixed. From the most-cited studies regarding daytime sleep, space agency scientists noted that crew members showed up to a 54% increase in attentiveness plus a 34% rise in task performance post a 26-minute snooze (to be precise, this counted an initial six-minute sleep onset time). “I recommend setting a timer for 20-30 minutes – many individuals are asleep in under ten minutes,” says a specialist. “You'll find much recommendations regarding the perfect length of time, yet that often make people feel more worried than anything – and the most counterproductive thing you can possibly do when trying to fall asleep is worry about it.”
If you plan to nap for a longer period, avoid the 45-60 minute window that promotes sleep inertia, that foggy state when you wake. “Studies suggests it's more effective to have a lengthier snooze lasting 60-90 minutes compared to a medium-length nap,” explains the sleep scientist. “45 minutes is sufficient to plunge you into slow-wave sleep and it is more probable to feel sluggish upon awakening – while if you take it a little longer to 60 or 90 minutes, you will probably to be on the end a full cycle and should wake up feeling more alert. But if you’re sleeping for 90 minutes, it will affect the quality of your sleep later that night.”
Finding an Ideal Sleep Space
When it comes to precise methods, recommendations vary. A few professionals recommend employing comparable habits you’d use to promote restful sleep: a quiet room, a comfortable bed and maximum darkness as possible. Some advise that you should simply nap on a couch in whatever light is available – both to discourage post-nap grogginess and to preserve your bedroom as the space your mind associates with nighttime rest. “Napping is quite challenging to command,” explains an expert. “Without the urge to sleep, it is more challenging to lie down and essentially tell yourself to fall asleep. You need some sleep pressure available to start the process to begin with. Personally, I can often nap in broad daylight and awaken on my own alarm-free, but what helps a lot of people is to look for a time when they are naturally somewhat sleepy and calmly relax into it.”
Trying different approaches is valuable, and when you have few options – for instance, if attempting to fit in some shut-eye on a train or at the office – there’s nothing wrong to use some accessories. “In my work with footballers, I recommend that they don’t get used to sleeping in their bed, since they’re going to have|they will
