Listen to a few self-improvement gurus, and it’s tempting to think that dozing is a powerful tool: more than a sticking plaster after poor sleep, but a path to a better memory, improved mood and maybe improved athletic performance. Elite athletes do it regularly – along with professional piano players, mixed martial artists & business leaders. However, if you haven’t got a dedicated nap-room or a job that allows daytime sleep, is it *truly* sufficient advantages to a burst of shut-eye for it to be worth the hassle? Can you find a surefire technique to get to sleep quickly enough? Furthermore, can you really guarantee you will get up feeling improved, not worse?
Understanding The Reasons for Napping
“Experts note three main reasons for daytime sleep in the adult population,” says a leading sleep science professor. “The first is known as make-up sleep, which is the action you take when you’ve had a lack of sleep overnight. Another is preparatory napping, which involves pre-empting a sleep deficit ahead, such as during on night shifts. The third reason is “pleasure-based sleep”, which essentially boils down to desire: you get an opportunity to sleep during the day, and it's pleasant to do it.”
The initial step to do, then, is consider your reason for napping. “Naps can be truly beneficial when nighttime sleep is disturbed due to causes beyond your control – for instance, for a new parent, or you’re recovering from sickness or strenuous activity,” states a sleep specialist. “Yet when you take a nap since your nighttime sleep feels fragile or broken, that is frequently a sign your sleep drive is not as strong as it needs to be. In those cases, napping can become part of the problem, not the solution. Utilize daytime sleep as a short-term solution for short-term problems – the main goal should still be a robust and regular sleep at night.”
The Optimal Nap Duration
This implies that naps shouldn’t be sufficiently lengthy to interfere with your overnight rest, and preferably should not occur in the late afternoon (depending on the time you go to bed overnight). How long is sensible? Recommendations vary. In one of the most referenced research on the subject, space agency scientists noted that space travelers experienced up to a 54% increase in alertness and a 34% boost in cognitive performance after a 26-minute nap (in detail, this included a six-minute falling asleep phase). “My advice is setting a timer for 20 to 30 minutes – the majority doze off quickly,” notes a sleep coach. “There’s a lot of guidance out there regarding the optimal amount of time, however, that can make people feel more worried above all – and the worst thing you can possibly do when trying to nod off is worry about it.”
If you plan to sleep for longer, steer clear of the 45 to 60 minute range that encourages sleep grogginess, that foggy state when you awaken. “Studies indicates it’s better to opt for a longer nap of 60 to 90 minutes compared to a medium-length nap,” explains the sleep scientist. “45 minutes is sufficient to put you into deep sleep making it more likely to feel disoriented upon awakening – whereas if you extend it a little longer to a full sleep cycle, you’re likely to be on the end a full cycle and are likely to get up feeling more rejuvenated. However, if you’re sleeping for an hour and a half, it will affect the quality of your sleep that night.”
Creating an Ideal Snooze Setting
Regarding specific techniques, advice differs. Certain specialists recommend adopting similar routines you’d use to encourage quality nighttime sleep: a silent space, a cozy bed and as much darkness as is feasible. Alternatively, experts propose that it's fine to simply nap in a chair in the existing light is present – both to discourage sleep inertia and to preserve your sleeping quarters as the space your mind associates with proper sleep. “Falling asleep is quite challenging to will,” says a sleep coach. “Without the urge to sleep, it is tougher to recline and practically tell yourself to fall asleep. You need a natural inclination present to initiate sleep to begin with. For me, it's possible to nap in broad daylight and naturally wake up without a timer, but what helps many individuals is to anticipate a time where they feel naturally slightly tired and just gently relax into it.”
Experimentation is key, and when options are scarce – such as, if attempting to grab a quick nap while traveling or at the office – it is perfectly fine with bringing sleep aids. “In my work with footballers, I recommend that they don’t get used to sleeping in their bed, because they’re going to have|they will
