Tune into plenty of self-improvement podcasters, and you'll be tempting to convince yourself that napping is a powerful tool: rather than a sticking plaster after poor sleep, but a path to improved recall, better spirits and perhaps quicker running times. Elite soccer players swear by it – as do professional piano players, fighters & media moguls. Yet, when you lack a dedicated nap-room or a job that permits regular snoozing, can there *honestly* enough benefits to a short sleep to justify the kerfuffle? Can you find a dependable method to fall asleep fast? Plus, is it possible to truly ensure you’ll wake up feeling refreshed, rather than worse?
Exploring The Drive to Snooze
“We can identify three key drivers for napping for many people,” explains a leading sleep science specialist. “One is termed make-up sleep, which is the action you take following a lack of sleep overnight. Another is preparatory napping, which involves anticipating sleep loss ahead, such as if you’re working graveyard shifts. The third reason is “hedonic napping”, which basically comes down to wanting: there is a chance to nap in the afternoon, and it's pleasant to nap.”
The first thing to undertake, therefore, is to examine your reason for napping. “Daytime sleep can be really helpful when night sleeping gets interrupted for reasons beyond your control – for instance, for caring for an infant, or you’re recovering from illness or intense exercise,” states a sleep specialist. “Yet when you nap since your sleep at night is unstable or broken, that can be a signal your need for sleep is not as strong as required. In such situations, napping can become part of the issue, instead of the fix. Use napping for brief periods for temporary issues – the focus must always be a robust and regular night’s sleep.”
The Optimal Nap Length
This means that naps must not be too extended to affect your overnight rest, and ideally shouldn’t take place after about 3pm (depending on the time you retire at night). What's a reasonable length? Recommendations vary. From the most-cited studies on the subject, experts noted that space travelers experienced up to a 54% increase in alertness plus a 34% rise in cognitive performance post a 26-minute snooze (in detail, this counted an initial six-minute falling asleep phase). “I’d suggest using an alarm for half an hour or less – most people fall asleep in under ten minutes,” says a sleep expert. “You'll find much recommendations regarding the ideal number of minutes, yet that often lead individuals to become more stressed than anything else – and the worst thing you can do when trying to fall asleep is to be anxious.”
If you’re going to sleep for longer, bypass the period between 45 and 60 minutes that encourages sleep inertia, that foggy state upon waking. “Research indicates it’s better to opt for a lengthier snooze of 60 to 90 minutes than a medium-length one,” says the professor. “45 minutes is long enough to put you into a deep sleep stage and it is more probable to feel disoriented when you wake up – whereas if you take it slightly longer to an hour or 90 minutes, you will probably to finish a full cycle and are likely to awaken feeling more rejuvenated. Though if you nap for 90 minutes, it may impact the quality of your sleep in the evening.”
Finding an Ideal Snooze Setting
Regarding precise methods, advice differs. Certain specialists recommend employing the same protocol you use to promote quality nighttime sleep: a silent space, a comfortable bed and maximum darkness as you can manage. Some advise that it's fine to just doze in a chair with ambient lighting happens to be around – to avoid that groggy feeling and to preserve your bedroom as the place your mind associates with proper sleep. “Napping is quite challenging to force,” says a specialist. “Lacking any drowsiness, it becomes harder to recline and practically instruct yourself to nod off. There must be some sleep pressure there to bring the sleep on in the first place. Personally, I can often snooze in broad daylight and awaken on my own without a timer, though, what aids most folks is to anticipate a moment where they feel naturally somewhat sleepy and then simply relax into it.”
Experimentation is key, and when you have few options – such as, when aiming to grab a quick nap during a commute or in a work pod – it is perfectly fine to use some accessories. “When I’m working with elite athletes, I suggest that they avoid becoming accustomed to napping in bed, because they’re going to have|they will
