Tune into enough self-improvement podcasters, and it’s simple to believe that napping is a superpower: not just a band-aid following a bad night’s sleep, but a route to improved recall, a brighter outlook and maybe quicker running times. Elite athletes swear by it – along with concert pianists, fighters and business leaders. However, if you don't have a dedicated nap-room or employment that encourages frequent naps, is it *truly* worthwhile perks to a short sleep for it to be worth the kerfuffle? Is there a dependable method to get to sleep quickly enough? Furthermore, can you truly ensure you will arise feeling better, instead of groggy?
Exploring Your Reasons for Napping
“We can identify three primary motivations for taking a nap for many people,” explains a professor of sleep science specialist. “One is termed make-up sleep, that is what you do when you’ve had insufficient sleep the previous night. Another is prophylactic napping, which involves preparing for insufficient sleep coming up, such as during overnight shifts. The third reason is “pleasure-based sleep”, which simply comes down to desire: you have a moment to nap in the afternoon, and it's enjoyable to indulge.”
The primary task to undertake, so, is to think about why you want to nap. “Daytime sleep can be truly beneficial when overnight rest is disturbed for reasons beyond your control – for instance, if you’re a parent of a newborn, or recovering after being ill or intense exercise,” says a sleep specialist. “But if you nap since your sleep at night seems unreliable or broken, that’s often an indicator your need for sleep is not where it needs to be. In such situations, napping can become a contributing factor, not the solution. Employ naps for brief periods to address immediate needs – the focus ought to remain a strong and predictable night’s sleep.”
The Ideal Snooze Time
Therefore that daytime sleep shouldn’t be too extended to affect your sleep at night, and best should not occur in the late afternoon (depending on what time you sleep overnight). How long is sensible? Guidelines are mixed. In one of the most referenced research on the subject, experts noted that space travelers had improvements of over 50% in attentiveness and a 34% increase in performance after a 26-minute nap (to be precise, this included a six-minute long sleep onset time). “I recommend setting a timer for 20-30 minutes – many individuals fall asleep quickly,” says a specialist. “There is plenty of guidance out there concerning the ideal number of time, but that tends to make people feel more anxious above all – and the least helpful action you can possibly do when attempting to get to sleep is worry about it.”
Should you decide to nap for a longer period, bypass the 45-60 minute window that induces sleep grogginess, that disoriented sensation upon waking. “Studies suggests it's more effective to opt for an extended nap lasting 60-90 minutes rather than a mid-length nap,” notes the sleep scientist. “Three-quarters of an hour is enough time to send you into slow-wave sleep and you’re more likely to feel groggy when you wake up – whereas if you take it a little longer to 60 or 90 minutes, you’re likely to finish a natural sleep cycle and should get up feeling more refreshed. But if you’re sleeping for an hour and a half, it can influence how you sleep in the evening.”
Establishing the Perfect Sleep Space
When it comes to specific techniques, advice differs. Some experts propose adopting similar routines you’d use to promote restful sleep: a peaceful area, a comfortable bed and minimal light as is feasible. Alternatively, experts propose that it's fine to just doze on a couch in the existing light is available – both to discourage post-nap grogginess and to “protect” your sleeping quarters as the space your mind associates with *real* sleep. “Falling asleep is notoriously difficult to force,” notes a specialist. “Lacking any sleepiness, it becomes harder to lie down and practically command yourself to go to sleep. There must be a natural inclination available to bring the sleep on to begin with. I can usually nap in full light and naturally wake up alarm-free, but what helps many individuals is to wait for a time that they’re naturally somewhat sleepy and just gently ease into sleep.”
Experimentation is key, and should options are scarce – for instance, if attempting to fit in 40 winks during a commute or in a work pod – it is perfectly fine to employ sleep aids. “When I’m working with elite athletes, I advise that they don’t get used to sleeping in their bed, since they’re going to have|they will