Tune into plenty of self-improvement experts, and it’s easy to think that a nap is a powerful tool: not just a quick fix after a bad night’s sleep, but a route to a better memory, improved mood and possibly quicker running times. Elite footballers do it regularly – as do professional piano players, mixed martial artists and media moguls. Yet, when you lack a special sleep space or employment that permits daytime sleep, is it *truly* sufficient advantages to a short sleep for it to be worth the kerfuffle? Does there exist a reliable way to fall asleep fast? Furthermore, can you really guarantee you will arise feeling improved, not worse?
Identifying The Reasons for Napping
“We can identify three key drivers for daytime sleep among most adults,” says a professor of sleep science researcher. “One is termed make-up sleep, that is what you do following a lack of sleep overnight. Another is pre-emptive sleep, when you are anticipating insufficient sleep in the future, for example if you’re working overnight shifts. The third reason is “hedonic napping”, which basically boils down to desire: you get a moment to sleep during the day, and it's enjoyable to do it.”
The initial step to do, then, is to think about why you want to nap. “Napping can be really helpful when overnight rest is being disrupted due to causes outside your control – such as, if you’re a new parent, or if you are healing after being ill or strenuous activity,” says a sleep expert. “However, if you nap because your night sleep feels fragile or unreliable, that’s often a sign your sleep drive is not as strong as it should be. In those cases, napping can become part of the problem, rather than the answer. Use napping for brief periods to address immediate needs – the priority ought to remain a solid and consistent night’s sleep.”
The Perfect Snooze Time
This implies that naps must not be long enough to interfere with your overnight rest, and best shouldn’t take place after about 3pm (based on what time you go to bed in the evening). What's a reasonable length? Advice differs. In one of the most referenced research regarding daytime sleep, space agency scientists found that space travelers showed improvements of over 50% in alertness and a 34% boost in cognitive performance after a 26-minute nap (to be precise, this counted a six-minute falling asleep phase). “I’d suggest using an alarm for 20-30 minutes – the majority fall asleep in under ten minutes,” notes a sleep coach. “You'll find much guidance out there regarding the optimal amount of time, yet that often make people feel more stressed than anything else – and the least helpful action you can possibly do while aiming to fall asleep is worry about it.”
If you plan to take an extended nap, avoid the 45-60 minute window that promotes that sluggish feeling, that disoriented sensation when you wake. “The science suggests it is preferable to opt for an extended nap of 60 to 90 minutes rather than a mid-length nap,” says the sleep scientist. “Forty-five minutes is enough time to put you into slow-wave sleep and you’re more likely to feel groggy when you get up – however, if you take it a little longer to a full sleep cycle, you’re likely to finish of a sleep cycle and are likely to get up feeling more alert. However, if you nap for a long period, it will affect the quality of your sleep that night.”
Finding an Ideal Sleep Space
When it comes to exact methodologies, recommendations vary. Some experts suggest adopting comparable habits you’d use to promote quality nighttime sleep: a silent space, a cozy bed and maximum darkness as possible. Alternatively, experts propose that it's fine to merely snooze on the sofa in the existing light happens to be around – to prevent sleep inertia and to maintain your sleeping quarters as the space your mind associates with proper sleep. “Sleep is quite challenging to command,” explains an expert. “Lacking the urge to sleep, it becomes harder to recline and essentially instruct yourself to nod off. There’s got to be some sleep pressure available to bring the sleep on in the first place. I can usually nap during the day and wake up naturally alarm-free, though, what aids many individuals is to anticipate a moment that they’re naturally somewhat sleepy and then simply relax into it.”
Experimentation is key, and when options are scarce – for instance, if you’re trying to grab 40 winks while traveling or in a work pod – it is perfectly fine to use sleep aids. “In my work with footballers, I advise that they avoid becoming accustomed to their own bed for naps, because they’re going to have|they will
