Hear enough self-improvement gurus, making it simple to think that dozing is a superpower: more than a band-aid after poor sleep, but a route to a better memory, improved mood and maybe a faster 5k run time. Premier League footballers do it regularly – and so are concert pianists, UFC champions & high-profile executives. However, if you haven’t got a room for napping or employment that allows frequent naps, is it *truly* worthwhile perks to a short sleep to merit the kerfuffle? Is there a reliable way to fall asleep fast? Plus, is it possible to truly ensure you will arise feeling refreshed, not worse?
Identifying Your Reasons for Napping
“There are three key drivers for napping among most adults,” notes a professor of sleep science researcher. “One is termed recovery napping, that is what you do after experiencing poor sleep the previous night. Secondly, there's prophylactic napping, which involves pre-empting a sleep deficit in the future, for instance during graveyard shifts. The third reason is “appetitive drive”, which simply boils down to desire: you have an opportunity to doze in the daytime, and it's pleasant to do it.”
The first thing to do, then, is to examine your nap motivation. “Napping can be genuinely useful when nighttime sleep is being disrupted for reasons beyond your control – for example, for a new parent, or if you are healing from sickness or strenuous activity,” explains a sleep specialist. “But if you nap since your night sleep seems unreliable or poor, that can be an indicator your sleep drive is not as strong as required. In those cases, daytime sleep can turn into part of the issue, rather than the answer. Utilize daytime sleep as a short-term solution for short-term problems – the focus must always be a solid and consistent sleep at night.”
The Optimal Snooze Time
This means that daytime sleep must not be too extended to interfere with your sleep at night, and ideally should not occur after about 3pm (contingent on the time you sleep overnight). What duration is wise? Recommendations vary. From a prominent study on the subject, researchers at Nasa noted that space travelers had up to a 54% increase in alertness plus a 34% rise in task performance post a 26-minute snooze (to be precise, this included an initial six-minute nodding-off period). “My advice is setting a timer for 20-30 minutes – the majority fall asleep in under ten minutes,” notes a sleep coach. “There is plenty of recommendations concerning the optimal amount of time, yet that often cause people to feel more stressed than anything else – and the worst thing you can possibly do when trying to nod off is to stress over it.”
If you plan to take an extended nap, bypass the period between 45 and 60 minutes that encourages that sluggish feeling, that spaced-out feeling when you awaken. “Research suggests it's more effective to take an extended nap of 60 to 90 minutes rather than a mid-length nap,” says the sleep scientist. “45 minutes is long enough to send you into slow-wave sleep and it is more probable to feel sluggish when you wake up – while if you nap for slightly longer to a full sleep cycle, you’re likely to finish of a sleep cycle and are likely to wake up feeling more rejuvenated. But if you nap for 90 minutes, it will affect your sleep later that night.”
Establishing the Right Snooze Setting
Regarding specific techniques, recommendations vary. Certain specialists suggest using the same protocol you use to promote a good night’s sleep: a silent space, a comfortable bed and maximum darkness as is feasible. Alternatively, experts propose that it's fine to just doze on a couch in the existing light is available – to avoid sleep inertia and to maintain your bedroom as the space your brain links with proper sleep. “Falling asleep is something really tricky to will,” notes a sleep coach. “Without the urge to sleep, it is more challenging to recline and practically instruct yourself to fall asleep. You need some drive there to start the process in the first place. Personally, I can often take a nap in broad daylight and awaken on my own alarm-free, though, what aids a lot of people is to anticipate an instance where they feel naturally slightly tired and then simply allow sleep to come.”
Experimentation is key, and should you have few options – for instance, if attempting to squeeze in 40 winks while traveling or in a work pod – it is perfectly fine with bringing some accessories. “In my work with footballers, I advise that they don’t get used to napping in bed, as they’re going to have|they will
