Tune into enough self-improvement gurus, and it’s simple to believe that napping is a secret weapon: rather than a band-aid after a bad night’s sleep, but a route to a better memory, a brighter outlook and maybe quicker running times. Professional footballers do it regularly – as do professional piano players, UFC champions and media moguls. But if you don't have a room for napping or a job that encourages regular snoozing, is it *truly* enough benefits to a quick nap to justify the kerfuffle? Can you find a reliable way to fall asleep fast? Plus, is it possible to really guarantee you will get up feeling better, not worse?
Identifying Your Nap Motivation
“There are three main reasons for daytime sleep in the adult population,” explains a professor of circadian rhythm researcher. “The first is what we call make-up sleep, essentially what happens when you’ve had insufficient sleep the previous night. Another is pre-emptive sleep, which involves preparing for sleep loss ahead, for example when working on night shifts. The third is called “pleasure-based sleep”, which basically comes down to wanting: you get a chance to sleep in the afternoon, and it's enjoyable to indulge.”
The first thing to undertake, so, is to examine your nap motivation. “Napping can be really helpful when overnight rest is being disrupted because of factors you cannot change – such as, when you are a parent of a newborn, or you’re recovering from sickness or strenuous activity,” explains a sleep physiologist. “But if you nap as your nighttime sleep seems unreliable or broken, that is frequently an indicator your sleep drive is not where it needs to be. In such situations, daytime sleep can turn into part of the issue, instead of the fix. Utilize daytime sleep for brief periods to address immediate needs – the priority should still be a robust and regular overnight rest.”
The Ideal Nap Length
Therefore that napping must not be too extended to affect your overnight rest, and preferably are not recommended post-3 p.m. (based on when you retire in the evening). What's a reasonable length? Advice differs. From the most-cited studies regarding daytime sleep, experts noted that space travelers showed a boost of up to 54% in alertness and a 34% boost in task performance following a nap of 26 minutes (to be precise, this counted an initial six-minute falling asleep phase). “My advice is setting a timer for 20 to 30 minutes – the majority fall asleep within 10 minutes,” notes a specialist. “There’s a lot of advice around concerning the ideal number for sleeping, but that tends to make people feel more anxious than anything else – and the most counterproductive thing you can do when trying to get to sleep is to be anxious.”
Should you decide to sleep for longer, steer clear of the 45-60 minute window that promotes that sluggish feeling, that foggy state upon waking. “Studies indicates it's more effective to take a lengthier snooze lasting 60-90 minutes rather than a mid-length nap,” says the sleep scientist. “45 minutes is sufficient to plunge you into deep sleep and it is more probable to feel sluggish when you get up – however, if you take it a little longer to 60 or 90 minutes, you’re likely to finish a full cycle and will probably get up feeling more refreshed. However, if you're dozing for 90 minutes, it may impact how you sleep in the evening.”
Creating the Right Sleep Space
As for specific techniques, recommendations vary. Some experts suggest employing comparable habits you use to foster a good night’s sleep: a quiet room, a cozy bed and minimal light as you can manage. Some advise that one could merely snooze on a couch in the existing light is present – to avoid that groggy feeling and to maintain your sleeping quarters as the environment you associate with proper sleep. “Sleep is quite challenging to force,” explains a sleep coach. “Without the urge to sleep, it becomes harder to recline and basically tell yourself to nod off. There must be some drive present to initiate sleep initially. I can usually nap during the day and naturally wake up without an alarm, though, what aids most folks is to look for a moment that they’re naturally somewhat sleepy and calmly ease into sleep.”
Experimentation is key, and when you have few options – such as, if you’re trying to fit in 40 winks while traveling or at the office – there’s nothing wrong to use sleep aids. “Coaching professional sportspeople, I suggest that they not rely on napping in bed, as they’re going to have|they will
