Hear a few self-improvement gurus, and you'll be easy to believe that dozing is a secret weapon: rather than a quick fix after poor sleep, but a path towards enhanced cognition, a brighter outlook and perhaps quicker running times. Elite soccer players swear by it – as do musicians, fighters & high-profile executives. But if you lack a special sleep space or a job that encourages regular snoozing, are there *really* sufficient advantages to a quick nap to justify the hassle? Can you find a reliable way to nod off promptly? And can you truly ensure you’ll wake up feeling better, rather than worse?
Understanding Your Nap Motivation
“We can identify three key drivers for taking a nap among most adults,” notes a professor of circadian rhythm specialist. “Firstly, there's termed compensatory napping, that is the action you take when you’ve had poor sleep the previous night. Another is preparatory napping, when you are anticipating a sleep deficit in the future, such as if you’re working on night shifts. The third is called “pleasure-based sleep”, which essentially boils down to desire: there is a moment to sleep in the daytime, and it's enjoyable to do it.”
The first thing to undertake, then, is to think about why you want to nap. “Napping can be truly beneficial when nighttime sleep gets interrupted for reasons you cannot change – such as, when you are a new parent, or you’re recovering from illness or heavy physical exertion,” says a sleep specialist. “However, if you’re napping since your sleep at night feels fragile or broken, that can be a sign your body's sleep pressure is not where it should be. Under those circumstances, daytime sleep can turn into a contributing factor, instead of the fix. Employ naps as a temporary measure for short-term problems – the main goal must always be a solid and consistent sleep at night.”
The Perfect Snooze Time
This implies that daytime sleep must not be too extended to affect your sleep at night, and best should not occur after about 3pm (contingent on what time you go to bed at night). How long is sensible? Recommendations vary. In one of the most-cited studies about napping, experts noted that crew members experienced improvements of over 50% in attentiveness plus a 34% rise in performance after a 26-minute nap (to be precise, this involved a six-minute falling asleep phase). “I’d suggest setting a timer for 20 to 30 minutes – most people are asleep in under ten minutes,” explains a specialist. “You'll find much guidance out there regarding the optimal amount of minutes, yet that often make people feel more anxious above all – and the least helpful action you can possibly do when attempting to get to sleep is to be anxious.”
If you plan to nap for a longer period, steer clear of the 45 to 60 minute range that encourages sleep grogginess, that disoriented sensation when you awaken. “Studies suggests it’s better to have a longer nap lasting 60-90 minutes than a medium-length one,” explains the professor. “Forty-five minutes is long enough to send you into a deep sleep stage and it is more probable to feel groggy when you wake up – however, if you nap for a little longer to 60 or 90 minutes, it's likely you'll to be completing of a sleep cycle and should wake up feeling more rejuvenated. However, if you’re sleeping for an hour and a half, it will affect the quality of your sleep in the evening.”
Creating an Ideal Sleep Space
When it comes to specific techniques, recommendations vary. Some experts suggest employing comparable habits you use to promote quality nighttime sleep: a silent space, a comfortable bed and as much darkness as is feasible. Alternatively, experts propose that it's fine to simply nap in a chair with ambient lighting happens to be around – to avoid sleep inertia and to “protect” your bed as the place you associate with *real* sleep. “Napping is something really tricky to will,” explains a specialist. “Lacking any drowsiness, it is tougher to recline and essentially tell yourself to go to sleep. You need a natural inclination available to bring the sleep on initially. Personally, I can often nap in full light and wake up naturally without a timer, however, what assists a lot of people is to wait for a time that they’re naturally somewhat sleepy and calmly relax into it.”
It’s worth experimenting, and if options are scarce – such as, if attempting to squeeze in 40 winks during a commute or at the office – there’s nothing wrong with bringing some accessories. “In my work with elite athletes, I suggest that they don’t get used to their own bed for naps, as they’re going to have|they will
