Listen to a few productivity experts, and it’s tempting to think that napping is a powerful tool: more than a quick fix after poor sleep, but a shortcut towards a better memory, improved mood and perhaps improved athletic performance. Elite soccer players swear by it – along with musicians, UFC champions & business leaders. But if you haven’t got a dedicated nap-room or a career that encourages regular snoozing, can there *honestly* worthwhile perks to a quick nap for it to be worth the kerfuffle? Can you find a dependable method to get to sleep quickly enough? Plus, is it possible to really guarantee you will get up feeling improved, instead of groggy?
Understanding Your Reasons for Napping
“We can identify three key drivers for napping among most adults,” says a professor of circadian rhythm researcher. “One is termed make-up sleep, that is the action you take following poor sleep overnight. Another is prophylactic napping, when you are preparing for a sleep deficit in the future, such as if you’re working overnight shifts. The third is called “appetitive drive”, which basically comes down to the wish: you have a moment to nap during the day, and it's pleasant to nap.”
The initial step to undertake, then, is to think about your nap motivation. “Naps can be truly beneficial when night sleeping is disturbed for reasons outside your control – for example, if you’re a new parent, or recovering from sickness or intense exercise,” explains a sleep specialist. “But if you’re napping since your nighttime sleep feels fragile or unreliable, that can be a signal your body's sleep pressure is not where it should be. In those cases, naps can become part of the issue, instead of the fix. Utilize daytime sleep as a short-term solution for temporary issues – the focus ought to remain a robust and regular overnight rest.”
The Optimal Nap Length
This implies that napping must not be long enough to disrupt your nighttime sleep, and preferably should not occur in the late afternoon (depending on the time you retire overnight). What duration is wise? Guidelines are mixed. From the most referenced research on the subject, researchers at Nasa discovered that astronauts experienced up to a 54% increase in vigilance and a 34% boost in performance following a nap of 26 minutes (to be precise, this included an initial six-minute falling asleep phase). “I’d suggest setting an alarm for 20-30 minutes – many individuals doze off in under ten minutes,” notes a specialist. “You'll find much recommendations about the optimal amount of time, however, that can cause people to feel more worried than anything – and the most counterproductive thing one can do when attempting to fall asleep is worry about it.”
Should you decide to nap for a longer period, steer clear of the 45-60 minute window that promotes sleep grogginess, that disoriented sensation upon waking. “Studies would say it is preferable to take a lengthier snooze lasting 60-90 minutes than a medium-length one,” explains the sleep scientist. “Forty-five minutes is enough time to plunge you into deep sleep and you’re more likely to feel sluggish when you get up – whereas if you extend it slightly longer to 60 or 90 minutes, it's likely you'll to be on the end a full cycle and will probably wake up feeling more refreshed. But if you’re sleeping for an hour and a half, it will affect how you sleep that night.”
Establishing the Right Sleep Space
As for exact methodologies, advice differs. Some experts suggest adopting similar routines you use to encourage restful sleep: a silent space, a supportive surface and maximum darkness as you can manage. Alternatively, experts propose that it's fine to just doze on a couch in the existing light happens to be around – to avoid that groggy feeling and to maintain your bed as the environment you associate with nighttime rest. “Napping is something really tricky to will,” notes an expert. “If you don’t have any drowsiness, it becomes harder to recline and essentially instruct yourself to nod off. You need a natural inclination present to bring the sleep on initially. I can usually nap during the day and naturally wake up without an alarm, though, what aids many individuals is to wait for a time where they feel naturally somewhat sleepy and calmly ease into sleep.”
Experimentation is key, and when you have few options – such as, when aiming to squeeze in a quick nap while traveling or at the office – there’s nothing wrong with bringing a few tools. “In my work with footballers, I advise that they not rely on napping in bed, as they’re going to have|they will
