Listen to enough self-improvement podcasters, and you'll be tempting to think that napping is a superpower: more than a band-aid after poor sleep, but a path to enhanced cognition, better spirits and perhaps quicker running times. Premier League athletes do it regularly – as do concert pianists, fighters and business leaders. Yet, when you lack a special sleep space or employment that encourages frequent naps, is it *truly* enough benefits to a short sleep to merit the effort? Is there a reliable way to nod off promptly? Plus, is it possible to honestly promise you will get up feeling improved, instead of groggy?
Identifying The Nap Motivation
“There are three main reasons for taking a nap among most adults,” explains a leading sleep and circadian science researcher. “The first is what we call make-up sleep, that is what you do after experiencing insufficient sleep overnight. The second is prophylactic napping, where you are preparing for a sleep deficit coming up, for instance during overnight shifts. The third reason is “hedonic napping”, which essentially boils down to desire: you get a chance to nap in the daytime, and it's enjoyable to indulge.”
The initial step to undertake, so, is to think about your reason for napping. “Naps can be truly beneficial when nighttime sleep is disturbed because of factors beyond your control – for instance, if you’re a new parent, or recovering after being ill or intense exercise,” says a sleep expert. “But if you nap since your nighttime sleep is unstable or unreliable, that is frequently an indicator your need for sleep is not as strong as required. In those cases, naps can become part of the issue, rather than the answer. Use napping for brief periods for short-term problems – the main goal must always be a solid and consistent sleep at night.”
The Optimal Snooze Time
This implies that naps must not be long enough to affect your overnight rest, and best should not occur in the late afternoon (depending on when you go to bed in the evening). How long is sensible? Guidelines are mixed. Among a prominent study about napping, experts found that space travelers experienced up to a 54% increase in alertness plus a 34% rise in task performance post a 26-minute snooze (to be precise, this included a six-minute long sleep onset time). “My advice is using an alarm for half an hour or less – most people are asleep quickly,” notes a specialist. “There is plenty of recommendations regarding the ideal number of minutes, however, that can cause people to feel more anxious than anything – and the most counterproductive thing you can possibly do when attempting to fall asleep is to be anxious.”
If you plan to take an extended nap, avoid the 45 to 60 minute range that promotes sleep grogginess, that disoriented sensation when you awaken. “The science would say it's more effective to opt for a lengthier snooze lasting 60-90 minutes rather than a mid-length nap,” says the professor. “45 minutes is sufficient to put you into deep sleep making it more likely to feel groggy when you get up – while if you nap for a little longer to 60 or 90 minutes, you will probably to be on the end a natural sleep cycle and will probably awaken feeling more refreshed. However, if you’re sleeping for a long period, it can influence how you sleep that night.”
Establishing the Right Snooze Setting
Regarding precise methods, recommendations vary. Some experts propose employing comparable habits one would use to encourage quality nighttime sleep: a silent space, a cozy bed and as much darkness as is feasible. Some advise that you should merely snooze on the sofa in whatever light happens to be around – to avoid sleep inertia and to maintain your sleeping quarters as the space you associate with proper sleep. “Sleep is something really tricky to command,” notes a specialist. “Without any drowsiness, it is more challenging to get comfortable and essentially tell yourself to nod off. There must be a natural inclination present to initiate sleep to begin with. For me, it's possible to nap during the day and wake up naturally without a timer, but what helps a lot of people is to wait for a moment that they’re naturally slightly tired and then simply allow sleep to come.”
It’s worth experimenting, and if you have few options – for instance, if attempting to fit in some shut-eye on a train or in a soundproof office pod – it is perfectly fine with bringing a few tools. “Coaching footballers, I suggest that they avoid becoming accustomed to napping in bed, as they’re going to have|they will
