Hear a few self-improvement gurus, and you'll be tempting to believe that napping is a powerful tool: more than a band-aid following a bad night’s sleep, but a route to a better memory, a brighter outlook and possibly quicker running times. Professional soccer players swear by it – as do professional piano players, fighters & business leaders. However, if you don't have a special sleep space or a job that allows regular snoozing, is it *truly* sufficient advantages to a quick nap to merit the hassle? Is there a reliable way to get to sleep quickly enough? Furthermore, can you honestly promise you will get up feeling improved, not worse?
Identifying Your Drive to Snooze
“Experts note three key drivers for taking a nap among most adults,” notes an expert sleep and circadian science specialist. “One is known as compensatory napping, essentially what happens when you’ve had poor sleep overnight. Another is prophylactic napping, which involves anticipating sleep loss ahead, for instance when working on night shifts. The third is called “hedonic napping”, which simply comes down to desire: there is a chance to doze in the daytime, and it's pleasant to nap.”
The first thing to consider, therefore, is to think about why you want to nap. “Daytime sleep can be truly beneficial when nighttime sleep is being disrupted for reasons outside your control – for instance, when you are a parent of a newborn, or you’re recovering after being ill or intense exercise,” states a sleep expert. “But if you’re napping because your night sleep seems unreliable or poor, that is frequently a signal your need for sleep is not as strong as required. In those cases, daytime sleep can turn into part of the problem, rather than the answer. Utilize daytime sleep as a short-term solution for temporary issues – the main goal should still be a robust and regular overnight rest.”
The Optimal Nap Duration
This implies that naps shouldn’t be too extended to disrupt your sleep at night, and preferably should not occur after about 3pm (based on what time you go to bed overnight). How long is sensible? Recommendations vary. Among the most referenced research regarding daytime sleep, space agency scientists found that crew members experienced a boost of up to 54% in attentiveness and a 34% boost in task performance following a nap of 26 minutes (in detail, this involved a six-minute long nodding-off period). “I recommend setting a timer for half an hour or less – many individuals doze off quickly,” explains a specialist. “There is plenty of guidance out there regarding the ideal number of minutes, but that tends to make people feel more anxious than anything else – and the most counterproductive thing you can do when attempting to get to sleep is to be anxious.”
If you’re going to sleep for longer, avoid the 45 to 60 minute range that induces that sluggish feeling, that spaced-out feeling when you awaken. “The science suggests it's more effective to opt for a longer nap of one to one and a half hours compared to a medium-length nap,” notes the expert. “Forty-five minutes is sufficient to put you into slow-wave sleep and it is more probable to feel groggy when you get up – whereas if you take it a little longer to 60 or 90 minutes, it's likely you'll to be on the end a natural sleep cycle and will probably get up feeling more rejuvenated. Though if you’re sleeping for 90 minutes, it may impact your sleep that night.”
Finding the Perfect Snooze Setting
When it comes to specific techniques, suggestions are diverse. A few professionals propose employing the same protocol one would use to promote a good night’s sleep: a peaceful area, a comfortable bed and minimal light as is feasible. Alternatively, experts propose that one could just doze on the sofa in the existing light is present – both to discourage post-nap grogginess and to preserve your sleeping quarters as the environment your mind associates with *real* sleep. “Sleep is something really tricky to force,” explains an expert. “Without the urge to sleep, it is tougher to lie down and practically instruct yourself to nod off. You need a natural inclination present to start the process to begin with. For me, it's possible to snooze in broad daylight and naturally wake up alarm-free, though, what aids a lot of people is to look for an instance that they’re naturally feeling a bit drowsy and just gently ease into sleep.”
It’s worth experimenting, and should options are scarce – such as, when aiming to grab some shut-eye while traveling or in a soundproof office pod – it's acceptable with bringing some accessories. “In my work with footballers, I suggest that they avoid becoming accustomed to napping in bed, since they’re going to have|they will
