Tune into enough self-improvement podcasters, and it’s easy to believe that dozing is a powerful tool: not just a quick fix following restless night, but a shortcut towards improved recall, better spirits and perhaps quicker running times. Professional soccer players are all at it – along with professional piano players, mixed martial artists & business leaders. Yet, when you don't have a dedicated nap-room or a job that encourages regular snoozing, are there *really* sufficient advantages to a quick nap to merit the kerfuffle? Can you find a reliable way to nod off promptly? Plus, is it possible to honestly promise you’ll wake up feeling improved, instead of groggy?
Exploring The Reasons for Napping
“We can identify three key drivers for daytime sleep in the adult population,” notes a leading sleep and circadian science researcher. “One is what we call make-up sleep, that is what happens after experiencing insufficient sleep the previous night. The second is prophylactic napping, when you are pre-empting sleep loss ahead, for example if you’re working graveyard shifts. Finally, there's “hedonic napping”, which essentially is about the wish: you have a moment to nap in the afternoon, and it feels nice to nap.”
The first thing to do, then, is consider your nap motivation. “Naps can be really helpful when night sleeping is disturbed for reasons you cannot change – for instance, when you are a new parent, or you’re recovering after being ill or strenuous activity,” explains a sleep physiologist. “But if you take a nap since your sleep at night seems unreliable or broken, that can be an indicator your sleep drive is not where it should be. In such situations, daytime sleep can turn into part of the issue, not the solution. Use napping for brief periods to address immediate needs – the focus ought to remain a strong and predictable overnight rest.”
The Optimal Nap Duration
Therefore that napping must not be sufficiently lengthy to affect your overnight rest, and best shouldn’t take place post-3 p.m. (contingent on when you go to bed in the evening). How long is sensible? Recommendations vary. From the most referenced research regarding daytime sleep, experts noted that space travelers had a boost of up to 54% in alertness plus a 34% rise in task performance after a 26-minute nap (technically, this counted an initial six-minute nodding-off period). “I recommend setting an alarm for 20-30 minutes – many individuals fall asleep quickly,” says a specialist. “You'll find much recommendations regarding the optimal amount of minutes, but that tends to cause people to feel more worried than anything – and the least helpful action you can possibly do when trying to get to sleep is to be anxious.”
If you plan to take an extended nap, avoid the 45-60 minute window that promotes sleep inertia, that foggy state upon waking. “Studies indicates it’s better to have a lengthier snooze lasting 60-90 minutes compared to a medium-length nap,” explains the professor. “45 minutes is enough time to send you into deep sleep making it more likely to feel disoriented when you get up – whereas if you extend it slightly longer to an hour or 90 minutes, you’re likely to be completing a full cycle and will probably awaken feeling more rejuvenated. Though if you're dozing for 90 minutes, it may impact the quality of your sleep in the evening.”
Creating the Right Sleep Space
Regarding precise methods, recommendations vary. A few professionals suggest employing the same protocol you use to promote restful sleep: a silent space, a comfortable bed and minimal light as you can manage. Others suggest that you should just doze in a chair in the existing light happens to be around – to prevent post-nap grogginess and to “protect” your sleeping quarters as the space your brain links with *real* sleep. “Falling asleep is quite challenging to force,” says an expert. “Without any drowsiness, it is more challenging to recline and essentially tell yourself to go to sleep. There must be some drive available to start the process initially. I can usually snooze during the day and naturally wake up without a timer, though, what aids a lot of people is to anticipate a time that they’re naturally somewhat sleepy and just gently relax into it.”
Experimentation is key, and when options are scarce – such as, if you’re trying to fit in some shut-eye on a train or in a work pod – it's acceptable to use a few tools. “When I’m working with professional sportspeople, I suggest that they not rely on their own bed for naps, because they’re going to have|they will
