Listen to a few performance podcasters, making it tempting to think that dozing is a secret weapon: not just a quick fix following poor sleep, but a path to enhanced cognition, better spirits and possibly a faster 5k run time. Premier League soccer players do it regularly – and so are musicians, mixed martial artists & high-profile executives. However, if you haven’t got a special sleep space or a job that encourages frequent naps, are there *really* enough benefits to a burst of shut-eye for it to be worth the effort? Is there a dependable method to fall asleep fast? And can you truly ensure you will arise feeling improved, instead of groggy?
Identifying Your Nap Motivation
“We can identify three key drivers for napping among most adults,” explains a leading sleep and circadian science specialist. “Firstly, there's known as recovery napping, which is what happens when you’ve had a lack of sleep overnight. Another is preparatory napping, where you are pre-empting a sleep deficit ahead, such as during graveyard shifts. The third is called “appetitive drive”, which basically is about the wish: you have a moment to sleep in the afternoon, and it feels nice to do it.”
The primary task to undertake, therefore, is to think about your reason for napping. “Naps can be really helpful when nighttime sleep gets interrupted due to causes beyond your control – such as, for caring for an infant, or you’re recovering from sickness or heavy physical exertion,” states a sleep physiologist. “But if you nap because your sleep at night is unstable or broken, that can be an indicator your need for sleep is not where required. In those cases, naps can become part of the problem, instead of the fix. Use napping as a short-term solution for short-term problems – the main goal should still be a robust and regular night’s sleep.”
The Ideal Snooze Time
This implies that daytime sleep ought not to be too extended to disrupt your sleep at night, and preferably shouldn’t take place in the late afternoon (contingent on what time you sleep at night). How long is sensible? Advice differs. From the most referenced research regarding daytime sleep, space agency scientists noted that crew members experienced a boost of up to 54% in alertness and a 34% boost in performance post a 26-minute snooze (in detail, this counted a six-minute falling asleep phase). “I’d suggest setting a timer for 20-30 minutes – most people doze off quickly,” notes a sleep expert. “There’s a lot of guidance out there concerning the optimal amount of time, but that tends to cause people to feel more stressed than anything else – and the least helpful action you can do while aiming to fall asleep is to stress over it.”
Should you decide to take an extended nap, bypass the 45-60 minute window that encourages sleep inertia, that foggy state when you wake. “Studies indicates it’s better to have a lengthier snooze of 60 to 90 minutes than a medium-length one,” notes the sleep scientist. “Three-quarters of an hour is enough time to plunge you into deep sleep and it is more probable to feel disoriented when you wake up – while if you nap for a little longer to an hour or 90 minutes, you’re likely to be completing of a sleep cycle and will probably awaken feeling more refreshed. Though if you're dozing for 90 minutes, it can influence the quality of your sleep in the evening.”
Finding the Perfect Nap Environment
When it comes to specific techniques, recommendations vary. A few professionals propose adopting comparable habits you use to foster quality nighttime sleep: a silent space, a comfortable bed and minimal light as is feasible. Others suggest that one could just doze on the sofa in the existing light happens to be around – to prevent post-nap grogginess and to maintain your bed as the place your brain links with proper sleep. “Napping is something really tricky to will,” says an expert. “Lacking the urge to sleep, it is tougher to recline and practically instruct yourself to fall asleep. You need a natural inclination present to initiate sleep initially. Personally, I can often nap in broad daylight and wake up naturally without an alarm, though, what aids most folks is to look for an instance where they feel naturally feeling a bit drowsy and then simply allow sleep to come.”
Trying different approaches is valuable, and if options are scarce – for example, if you’re trying to grab some shut-eye on a train or in a work pod – there’s nothing wrong with bringing sleep aids. “In my work with professional sportspeople, I recommend that they don’t get used to sleeping in their bed, because they’re going to have|they will
