Listen to a few performance gurus, and you'll be tempting to think that dozing is a powerful tool: rather than a sticking plaster after a bad night’s sleep, but a path towards a better memory, better spirits and perhaps a faster 5k run time. Premier League athletes swear by it – as do professional piano players, mixed martial artists and high-profile executives. Yet, when you haven’t got a special sleep space or a career that allows daytime sleep, is it *truly* worthwhile perks to a short sleep to justify the effort? Is there a dependable method to fall asleep fast? Furthermore, can you really guarantee you will arise feeling improved, rather than worse?
Understanding Your Nap Motivation
“We can identify three main reasons for napping in the adult population,” notes an expert circadian rhythm specialist. “Firstly, there's known as make-up sleep, which is the action you take following a lack of sleep the night before. The second is prophylactic napping, when you are pre-empting sleep loss in the future, such as during graveyard shifts. The third reason is “appetitive drive”, which simply boils down to the wish: you have an opportunity to nap in the afternoon, and it feels nice to do it.”
The initial step to consider, therefore, is to examine your reason for napping. “Naps can be really helpful when nighttime sleep is being disrupted for reasons beyond your control – for instance, for a new parent, or if you are healing after being ill or strenuous activity,” states a sleep physiologist. “However, if you take a nap as your sleep at night feels fragile or poor, that can be a signal your sleep drive is not as strong as it needs to be. In such situations, naps can become part of the issue, not the solution. Use napping as a temporary measure to address immediate needs – the main goal must always be a robust and regular night’s sleep.”
The Optimal Snooze Time
This implies that naps shouldn’t be sufficiently lengthy to disrupt your overnight rest, and ideally are not recommended after about 3pm (contingent on the time you go to bed at night). How long is sensible? Advice differs. Among the most-cited studies on the subject, experts discovered that space travelers showed improvements of over 50% in vigilance and a 34% increase in cognitive performance after a 26-minute nap (technically, this included a six-minute nodding-off period). “I’d suggest setting a timer for 20-30 minutes – most people doze off quickly,” explains a sleep expert. “You'll find much recommendations concerning the optimal amount of minutes, yet that often lead individuals to become more anxious than anything – and the most counterproductive thing one can do when trying to get to sleep is to stress over it.”
Should you decide to nap for a longer period, bypass the 45-60 minute window that encourages sleep inertia, that foggy state when you awaken. “Studies indicates it is preferable to have a lengthier snooze of 60 to 90 minutes rather than a mid-length nap,” notes the professor. “45 minutes is sufficient to plunge you into deep sleep making it more likely to feel sluggish upon awakening – however, if you extend it a little longer to a full sleep cycle, you’re likely to be completing a full cycle and will probably awaken feeling more refreshed. But if you nap for a long period, it may impact your sleep in the evening.”
Finding the Perfect Nap Environment
As for exact methodologies, recommendations vary. Some experts propose using similar routines one would use to promote a good night’s sleep: a silent space, a comfortable bed and maximum darkness as you can manage. Some advise that you should just doze on the sofa in whatever light happens to be around – to avoid sleep inertia and to preserve your bedroom as the environment your brain links with proper sleep. “Falling asleep is something really tricky to will,” notes a sleep coach. “Without any sleepiness, it is tougher to get comfortable and essentially command yourself to nod off. There must be some drive there to bring the sleep on in the first place. Personally, I can often take a nap in broad daylight and wake up naturally without a timer, though, what aids most folks is to look for an instance that they’re naturally feeling a bit drowsy and just gently ease into sleep.”
Experimentation is key, and if your choices are limited – for instance, if you’re trying to fit in a quick nap on a train or at the office – it is perfectly fine to employ some accessories. “In my work with footballers, I suggest that they not rely on their own bed for naps, since they’re going to have|they will
