Listen to a few performance podcasters, and you'll be simple to convince yourself that napping is a superpower: not just a band-aid following poor sleep, but a path to improved recall, improved mood and possibly quicker running times. Elite athletes do it regularly – and so are professional piano players, UFC champions & business leaders. Yet, when you lack a room for napping or employment that encourages frequent naps, can there *honestly* worthwhile perks to a short sleep to justify the kerfuffle? Does there exist a reliable way to fall asleep fast? Plus, is it possible to really guarantee you will arise feeling improved, not worse?
Identifying The Drive to Snooze
“We can identify three main reasons for napping among most adults,” says an expert sleep science specialist. “The first is what we call recovery napping, which is the action you take following a lack of sleep the previous night. The second is pre-emptive sleep, which involves preparing for sleep loss coming up, such as if you’re working on night shifts. The third reason is “hedonic napping”, which essentially is about wanting: there is an opportunity to nap during the day, and it's enjoyable to do it.”
The first thing to consider, therefore, is to think about your reason for napping. “Daytime sleep can be truly beneficial when overnight rest is disturbed because of factors beyond your control – for instance, when you are caring for an infant, or you’re recovering from illness or intense exercise,” explains a sleep physiologist. “However, if you’re napping because your nighttime sleep feels fragile or poor, that’s often a sign your need for sleep is not at the level it needs to be. Under those circumstances, daytime sleep can turn into part of the issue, not the solution. Use napping as a short-term solution for short-term problems – the priority ought to remain a strong and predictable sleep at night.”
The Optimal Snooze Time
This means that naps must not be long enough to affect your sleep at night, and ideally are not recommended in the late afternoon (contingent on the time you sleep at night). What's a reasonable length? Recommendations vary. Among the most-cited studies on the subject, experts discovered that space travelers showed up to a 54% increase in attentiveness plus a 34% rise in cognitive performance post a 26-minute snooze (to be precise, this counted a six-minute falling asleep phase). “I’d suggest setting a timer for 20-30 minutes – most people are asleep in under ten minutes,” explains a specialist. “You'll find much guidance out there about the ideal number of time, but that tends to cause people to feel more worried above all – and the worst thing you can possibly do when trying to nod off is to be anxious.”
Should you decide to take an extended nap, steer clear of the 45-60 minute window that encourages that sluggish feeling, that spaced-out feeling upon waking. “Studies would say it’s better to opt for a longer nap of 60 to 90 minutes compared to a medium-length nap,” says the sleep scientist. “Forty-five minutes is enough time to put you into a deep sleep stage making it more likely to feel groggy upon awakening – whereas if you take it a little longer to a full sleep cycle, you’re likely to finish of a sleep cycle and are likely to wake up feeling more refreshed. But if you're dozing for a long period, it may impact the quality of your sleep that night.”
Establishing an Ideal Sleep Space
Regarding exact methodologies, suggestions are diverse. Certain specialists propose using similar routines you’d use to promote quality nighttime sleep: a peaceful area, a cozy bed and minimal light as is feasible. Others suggest that you should merely snooze in a chair in whatever light happens to be around – both to discourage post-nap grogginess and to preserve your bedroom as the environment your brain links with nighttime rest. “Sleep is something really tricky to force,” notes a sleep coach. “Without the urge to sleep, it is more challenging to get comfortable and essentially command yourself to nod off. You need a natural inclination there to bring the sleep on in the first place. For me, it's possible to take a nap in full light and wake up naturally without an alarm, however, what assists many individuals is to anticipate a moment when they are naturally feeling a bit drowsy and then simply ease into sleep.”
It’s worth experimenting, and should you have few options – for example, if attempting to grab 40 winks while traveling or at the office – it is perfectly fine to use some accessories. “When I’m working with elite athletes, I recommend that they avoid becoming accustomed to sleeping in their bed, because they’re going to have|they will
