Listen to enough self-improvement gurus, and it’s easy to convince yourself that napping is a superpower: not just a sticking plaster following restless night, but a route to a better memory, better spirits and perhaps improved athletic performance. Elite athletes do it regularly – along with professional piano players, fighters & media moguls. But if you don't have a special sleep space or a career that encourages regular snoozing, is it *truly* enough benefits to a quick nap to justify the kerfuffle? Does there exist a surefire technique to nod off promptly? And can you honestly promise you will arise feeling refreshed, instead of groggy?
Identifying The Nap Motivation
“We can identify three primary motivations for daytime sleep for many people,” notes an expert sleep and circadian science professor. “The first is known as recovery napping, essentially the action you take when you’ve had a lack of sleep overnight. Another is prophylactic napping, where you are anticipating sleep loss coming up, for instance during overnight shifts. Finally, there's “appetitive drive”, which essentially boils down to desire: there is an opportunity to nap in the daytime, and it's pleasant to do it.”
The primary task to do, so, is to think about why you want to nap. “Daytime sleep can be truly beneficial when overnight rest is being disrupted because of factors you cannot change – for instance, if you’re caring for an infant, or if you are healing from illness or heavy physical exertion,” says a sleep specialist. “But if you nap as your night sleep seems unreliable or unreliable, that is frequently a sign your need for sleep is not at the level it should be. In such situations, daytime sleep can turn into a contributing factor, not the solution. Use napping for brief periods for short-term problems – the focus should still be a robust and regular sleep at night.”
The Optimal Nap Duration
This implies that daytime sleep must not be sufficiently lengthy to affect your nighttime sleep, and preferably are not recommended after about 3pm (based on when you go to bed at night). What duration is wise? Advice differs. In one of the most referenced research on the subject, space agency scientists found that astronauts had improvements of over 50% in alertness plus a 34% rise in performance post a 26-minute snooze (in detail, this involved an initial six-minute sleep onset time). “I’d suggest setting a timer for 20-30 minutes – the majority fall asleep quickly,” explains a sleep expert. “There’s a lot of advice around regarding the ideal number for sleeping, however, that can cause people to feel more worried than anything else – and the least helpful action one can do when trying to get to sleep is to stress over it.”
Should you decide to sleep for longer, avoid the 45 to 60 minute range that promotes sleep grogginess, that foggy state when you wake. “Studies would say it is preferable to have an extended nap of 60 to 90 minutes than a medium-length one,” notes the professor. “Three-quarters of an hour is long enough to send you into slow-wave sleep making it more likely to feel disoriented when you wake up – however, if you nap for a bit longer to a full sleep cycle, it's likely you'll to be on the end a full cycle and will probably wake up feeling more alert. But if you're dozing for an hour and a half, it will affect the quality of your sleep in the evening.”
Creating the Right Sleep Space
Regarding specific techniques, recommendations vary. A few professionals propose employing the same protocol you’d use to encourage a good night’s sleep: a peaceful area, a comfortable bed and minimal light as possible. Others suggest that one could merely snooze on the sofa with ambient lighting is present – to prevent sleep inertia and to preserve your bedroom as the environment you associate with proper sleep. “Falling asleep is something really tricky to force,” explains an expert. “Lacking any sleepiness, it is tougher to recline and basically command yourself to nod off. There must be a natural inclination there to start the process in the first place. I can usually snooze in full light and awaken on my own alarm-free, however, what assists most folks is to look for a moment where they feel naturally feeling a bit drowsy and then simply relax into it.”
Experimentation is key, and if your choices are limited – for instance, if you’re trying to squeeze in some shut-eye during a commute or at the office – there’s nothing wrong with bringing some accessories. “Coaching professional sportspeople, I advise that they don’t get used to their own bed for naps, since they’re going to have|they will
