Listen to enough performance experts, and it’s simple to believe that napping is a secret weapon: more than a quick fix after a bad night’s sleep, but a path towards a better memory, better spirits and perhaps quicker running times. Premier League footballers swear by it – as do professional piano players, UFC champions & business leaders. However, if you haven’t got a room for napping or a job that permits frequent naps, are there *really* sufficient advantages to a burst of shut-eye for it to be worth the kerfuffle? Is there a dependable method to nod off promptly? Furthermore, can you honestly promise you’ll wake up feeling refreshed, rather than worse?
Identifying The Drive to Snooze
“There are three main reasons for napping for many people,” explains a leading circadian rhythm professor. “One is what we call recovery napping, which is what you do following poor sleep the night before. Secondly, there's preparatory napping, when you are pre-empting sleep loss ahead, such as during on night shifts. Finally, there's “appetitive drive”, which essentially boils down to desire: you get a moment to nap in the afternoon, and it's enjoyable to nap.”
The primary task to consider, so, is to think about your nap motivation. “Naps can be really helpful when overnight rest gets interrupted for reasons beyond your control – such as, for caring for an infant, or you’re recovering from illness or intense exercise,” states a sleep specialist. “But if you take a nap because your night sleep is unstable or poor, that can be a sign your body's sleep pressure is not as strong as it should be. In those cases, napping can become a contributing factor, not the solution. Utilize daytime sleep as a short-term solution for short-term problems – the main goal must always be a robust and regular sleep at night.”
The Perfect Nap Length
This means that napping must not be sufficiently lengthy to interfere with your overnight rest, and best should not occur after about 3pm (depending on when you sleep at night). What duration is wise? Recommendations vary. Among the most referenced research regarding daytime sleep, experts noted that space travelers experienced up to a 54% increase in alertness plus a 34% rise in performance following a nap of 26 minutes (technically, this included an initial six-minute nodding-off period). “I recommend setting an alarm for half an hour or less – most people are asleep quickly,” explains a sleep expert. “There is plenty of recommendations concerning the ideal number of time, however, that can lead individuals to become more anxious above all – and the most counterproductive thing you can possibly do while aiming to nod off is to stress over it.”
If you plan to sleep for longer, avoid the 45-60 minute window that encourages that sluggish feeling, that disoriented sensation when you awaken. “The science indicates it's more effective to opt for an extended nap of one to one and a half hours compared to a medium-length nap,” notes the professor. “Three-quarters of an hour is enough time to send you into a deep sleep stage making it more likely to feel disoriented when you get up – however, if you take it slightly longer to a full sleep cycle, it's likely you'll to finish a natural sleep cycle and will probably awaken feeling more alert. However, if you're dozing for 90 minutes, it can influence how you sleep later that night.”
Finding the Right Snooze Setting
As for specific techniques, suggestions are diverse. Some experts suggest employing similar routines you’d use to promote a good night’s sleep: a quiet room, a cozy bed and as much darkness as is feasible. Alternatively, experts propose that one could merely snooze on the sofa in the existing light is present – both to discourage post-nap grogginess and to “protect” your bedroom as the space your mind associates with *real* sleep. “Napping is notoriously difficult to will,” notes a sleep coach. “Without any drowsiness, it becomes harder to lie down and basically tell yourself to fall asleep. You need a natural inclination available to initiate sleep to begin with. For me, it's possible to nap during the day and naturally wake up without an alarm, but what helps a lot of people is to wait for an instance when they are naturally feeling a bit drowsy and then simply allow sleep to come.”
Trying different approaches is valuable, and when your choices are limited – for example, if attempting to grab some shut-eye while traveling or at the office – it's acceptable to employ some accessories. “When I’m working with elite athletes, I recommend that they don’t get used to napping in bed, as they’re going to have|they will
