Tune into enough self-improvement experts, and you'll be simple to think that napping is a secret weapon: not just a quick fix following a bad night’s sleep, but a path towards enhanced cognition, improved mood and perhaps quicker running times. Professional soccer players are all at it – as do concert pianists, mixed martial artists & business leaders. Yet, when you haven’t got a dedicated nap-room or a career that encourages frequent naps, can there *honestly* sufficient advantages to a burst of shut-eye to merit the effort? Is there a surefire technique to fall asleep fast? Furthermore, can you really guarantee you’ll wake up feeling better, instead of groggy?
Understanding Your Reasons for Napping
“There are three main reasons for napping in the adult population,” says an expert sleep science professor. “The first is what we call compensatory napping, that is what happens when you’ve had a lack of sleep the previous night. The second is prophylactic napping, where you are anticipating a sleep deficit ahead, such as during on night shifts. The third is called “pleasure-based sleep”, which basically comes down to the wish: there is a moment to sleep in the daytime, and it's enjoyable to indulge.”
The first thing to undertake, so, is consider your nap motivation. “Napping can be truly beneficial when overnight rest gets interrupted for reasons beyond your control – for example, if you’re caring for an infant, or if you are healing after being ill or heavy physical exertion,” says a sleep expert. “But if you’re napping since your nighttime sleep seems unreliable or poor, that can be a signal your need for sleep is not where required. In such situations, daytime sleep can turn into part of the problem, not the solution. Use napping for brief periods for temporary issues – the focus should still be a strong and predictable night’s sleep.”
The Perfect Nap Length
This means that daytime sleep ought not to be long enough to affect your sleep at night, and ideally should not occur in the late afternoon (contingent on the time you sleep overnight). What duration is wise? Advice differs. Among the most-cited studies about napping, space agency scientists discovered that space travelers experienced improvements of over 50% in alertness plus a 34% rise in cognitive performance following a nap of 26 minutes (in detail, this included a six-minute long sleep onset time). “I recommend setting an alarm for half an hour or less – most people doze off within 10 minutes,” says a sleep expert. “There is plenty of recommendations about the optimal amount of time, but that tends to cause people to feel more stressed than anything else – and the worst thing you can possibly do when trying to nod off is to be anxious.”
If you’re going to sleep for longer, bypass the 45 to 60 minute range that induces sleep grogginess, that spaced-out feeling when you awaken. “The science 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 enough time to send you into a deep sleep stage making it more likely to feel sluggish when you wake up – whereas if you nap for a little longer to a full sleep cycle, you will probably to finish a full cycle and are likely to awaken feeling more alert. However, if you nap for a long period, it may impact the quality of your sleep that night.”
Creating an Ideal Sleep Space
Regarding specific techniques, recommendations vary. A few professionals propose employing similar routines you use to encourage a good night’s sleep: a peaceful area, a cozy bed and maximum darkness as is feasible. Others suggest that one could just doze on a couch in whatever light is available – both to discourage post-nap grogginess and to “protect” your sleeping quarters as the place your brain links with nighttime rest. “Napping is something really tricky to will,” notes a specialist. “If you don’t have any drowsiness, it becomes harder to lie down and practically command yourself to nod off. There’s got to be a natural inclination present to start the process in the first place. Personally, I can often snooze during the day and naturally wake up without a timer, however, what assists most folks is to wait for a moment that they’re naturally somewhat sleepy and just gently ease into sleep.”
Experimentation is key, and if options are scarce – such as, if you’re trying to fit in 40 winks on a train or at the office – it is perfectly fine to use sleep aids. “Coaching footballers, I advise that they don’t get used to their own bed for naps, since they’re going to have|they will
