Listen to enough self-improvement experts, and it’s easy to think that napping is a secret weapon: not just a quick fix after poor sleep, but a route to improved recall, improved mood and maybe quicker running times. Professional athletes swear by it – as do concert pianists, UFC champions and media moguls. But if you lack a dedicated nap-room or employment that allows regular snoozing, is it *truly* enough benefits to a quick nap for it to be worth the kerfuffle? Can you find a surefire technique to nod off promptly? Plus, is it possible to really guarantee you will arise feeling better, not worse?
Exploring Your Nap Motivation
“We can identify three primary motivations for napping in the adult population,” explains a professor of circadian rhythm researcher. “One is termed make-up sleep, which is what you do when you’ve had a lack of sleep the previous night. The second is prophylactic napping, when you are pre-empting insufficient sleep in the future, for example when working on night shifts. The third is called “pleasure-based sleep”, which basically is about wanting: there is a moment to nap in the afternoon, and it's enjoyable to do it.”
The primary task to do, therefore, is to examine your reason for napping. “Naps can be really helpful when nighttime sleep is disturbed because of factors you cannot change – for example, if you’re a parent of a newborn, or if you are healing from illness or strenuous activity,” states a sleep physiologist. “But if you’re napping as your night sleep seems unreliable or poor, that is frequently a signal your need for sleep is not at the level required. In such situations, napping can become a contributing factor, instead of the fix. Utilize daytime sleep for brief periods for short-term problems – the main goal should still be a solid and consistent night’s sleep.”
The Perfect Nap Duration
This implies that daytime sleep shouldn’t be too extended to disrupt your nighttime sleep, and preferably shouldn’t take place post-3 p.m. (based on what time you sleep at night). What's a reasonable length? Guidelines are mixed. From a prominent study regarding daytime sleep, researchers at Nasa found that crew members showed up to a 54% increase in attentiveness and a 34% boost in task performance after a 26-minute nap (technically, this included a six-minute long nodding-off period). “I’d suggest setting an alarm for 20-30 minutes – most people are asleep in under ten minutes,” says a sleep coach. “There is plenty of guidance out there regarding the perfect length of minutes, but that tends to make people feel more stressed than anything else – and the least helpful action you can possibly do when attempting to fall asleep is to stress over it.”
If you’re going to sleep for longer, steer clear of the period between 45 and 60 minutes that promotes that sluggish feeling, that spaced-out feeling when you awaken. “The science suggests it is preferable to have a longer nap lasting 60-90 minutes rather than a mid-length nap,” says the sleep scientist. “Forty-five minutes is enough time to send you into slow-wave sleep and it is more probable to feel disoriented upon awakening – however, if you nap for a bit longer to a full sleep cycle, it's likely you'll to finish of a sleep cycle and should wake up feeling more alert. But if you nap for a long period, it can influence your sleep that night.”
Finding the Right Nap Environment
When it comes to specific techniques, suggestions are diverse. A few professionals recommend employing similar routines you use to encourage a good night’s sleep: a peaceful area, a supportive surface and maximum darkness as you can manage. Others suggest that you should simply nap in a chair in the existing light happens to be around – both to discourage that groggy feeling and to maintain your bedroom as the environment your mind associates with proper sleep. “Napping is quite challenging to will,” explains a sleep coach. “Lacking any sleepiness, it is more challenging to get comfortable and essentially tell yourself to nod off. There’s got to be a natural inclination present to bring the sleep on to begin with. I can usually snooze in full light and naturally wake up without a timer, however, what assists most folks is to look for an instance when they are naturally somewhat sleepy and just gently allow sleep to come.”
Experimentation is key, and if options are scarce – for instance, when aiming to fit in 40 winks during a commute or in a work pod – it's acceptable to employ some accessories. “Coaching professional sportspeople, I advise that they avoid becoming accustomed to their own bed for naps, because they’re going to have|they will
