Hear enough self-improvement gurus, making it easy to think that napping is a superpower: more than a sticking plaster after restless night, but a path to improved recall, a brighter outlook and possibly improved athletic performance. Premier League soccer players are all at it – as do musicians, UFC champions & business leaders. However, if you lack a dedicated nap-room or a job that permits frequent naps, are there *really* worthwhile perks to a quick nap to merit the kerfuffle? Can you find a reliable way to fall asleep fast? And can you truly ensure you will get up feeling better, instead of groggy?
Understanding The Reasons for Napping
“Experts note three main reasons for daytime sleep in the adult population,” notes a leading sleep science specialist. “The first is what we call compensatory napping, that is the action you take following a lack of sleep the night before. Secondly, there's pre-emptive sleep, which involves pre-empting a sleep deficit in the future, for example when working overnight shifts. The third is called “appetitive drive”, which simply is about desire: you get a chance to sleep in the daytime, and it feels nice to do it.”
The initial step to do, therefore, is consider why you want to nap. “Daytime sleep can be really helpful when night sleeping is being disrupted for reasons outside your control – for example, if you’re caring for an infant, or recovering from sickness or intense exercise,” explains a sleep expert. “However, if you’re napping because your night sleep seems unreliable or broken, that is frequently a signal your need for sleep is not as strong as it should be. In such situations, daytime sleep can turn into a contributing factor, rather than the answer. Employ naps as a short-term solution for temporary issues – the focus should still be a strong and predictable night’s sleep.”
The Perfect Nap Duration
This means that napping ought not to be sufficiently lengthy to affect your nighttime sleep, and best are not recommended post-3 p.m. (contingent on the time you sleep overnight). What duration is wise? Recommendations vary. In one of the most referenced research about napping, space agency scientists found that astronauts experienced a boost of up to 54% in attentiveness and a 34% increase in performance post a 26-minute snooze (to be precise, this counted a six-minute falling asleep phase). “I’d suggest using an alarm for half an hour or less – the majority are asleep within 10 minutes,” notes a sleep expert. “You'll find much guidance out there about the perfect length for sleeping, however, that can lead individuals to become more worried than anything – and the least helpful action you can possibly do while aiming to get to sleep is to stress over it.”
If you’re going to take an extended nap, bypass the 45 to 60 minute range that promotes that sluggish feeling, that foggy state upon waking. “Studies indicates it's more effective to opt for an extended nap of one to one and a half hours compared to a medium-length nap,” says the expert. “Three-quarters of an hour is enough time to put you into a deep sleep stage making it more likely to feel groggy when you wake up – whereas if you extend it a little longer to 60 or 90 minutes, you will probably to be on the end of a sleep cycle and should wake up feeling more refreshed. But if you’re sleeping for a long period, it will affect how you sleep later that night.”
Creating the Right Sleep Space
As for exact methodologies, recommendations vary. Some experts suggest adopting the same protocol one would use to promote quality nighttime sleep: a silent space, a supportive surface and minimal light as is feasible. Others suggest that you should merely snooze on a couch in the existing light is present – to prevent that groggy feeling and to maintain your bed as the place you associate with *real* sleep. “Sleep is something really tricky to force,” explains a sleep coach. “Without the urge to sleep, it is more challenging to recline and basically instruct yourself to fall asleep. There must be some sleep pressure present to start the process in the first place. For me, it's possible to nap in broad daylight and awaken on my own without a timer, though, what aids many individuals is to anticipate a moment where they feel naturally feeling a bit drowsy and then simply allow sleep to come.”
Trying different approaches is valuable, and if you have few options – such as, when aiming to grab some shut-eye during a commute or in a soundproof office pod – it's acceptable with bringing sleep aids. “When I’m working with elite athletes, I suggest that they avoid becoming accustomed to napping in bed, as they’re going to have|they will
