Listen to a few performance experts, and it’s easy to think that a nap is a secret weapon: rather than a sticking plaster after restless night, but a route to enhanced cognition, a brighter outlook and perhaps improved athletic performance. Premier League soccer players swear by it – as do concert pianists, mixed martial artists and media moguls. But if you don't have a room for napping or employment that permits frequent naps, is it *truly* worthwhile perks to a quick nap to justify the hassle? Can you find a reliable way to get to sleep quickly enough? Furthermore, can you honestly promise you will get up feeling better, not worse?
Exploring The Drive to Snooze
“There are three primary motivations for daytime sleep among most adults,” notes a leading sleep science researcher. “One is what we call recovery napping, that is the action you take after experiencing insufficient sleep overnight. Another is prophylactic napping, when you are preparing for insufficient sleep coming up, for instance if you’re working graveyard shifts. The third reason is “hedonic napping”, which simply boils down to the wish: there is a chance to sleep in the afternoon, and it feels nice to nap.”
The initial step to undertake, therefore, is to examine why you want to nap. “Naps can be truly beneficial when nighttime sleep is disturbed because of factors you cannot change – for instance, for caring for an infant, or you’re recovering from illness or strenuous activity,” explains a sleep physiologist. “However, if you nap as your night sleep is unstable or broken, that is frequently an indicator your body's sleep pressure is not where required. In such situations, daytime sleep can turn into a contributing factor, not the solution. Use napping for brief periods to address immediate needs – the focus ought to remain a robust and regular overnight rest.”
The Optimal Nap Duration
This implies that daytime sleep must not be sufficiently lengthy to affect your sleep at night, and ideally shouldn’t take place after about 3pm (based on what time you go to bed in the evening). How long is sensible? Recommendations vary. In one of the most referenced research regarding daytime sleep, space agency scientists found that crew members had improvements of over 50% in vigilance plus a 34% rise in performance post a 26-minute snooze (technically, this counted an initial six-minute falling asleep phase). “I’d suggest setting a timer for 20-30 minutes – most people doze off within 10 minutes,” explains a sleep coach. “You'll find much advice around about the ideal number of time, but that tends to make people feel more worried above all – and the most counterproductive thing you can do while aiming to fall asleep is worry about it.”
If you’re going to nap for a longer period, avoid the 45 to 60 minute range that encourages sleep grogginess, that disoriented sensation when you awaken. “The science would say it’s better to take a longer nap of one to one and a half hours than a medium-length one,” says the expert. “Forty-five minutes is sufficient to put you into slow-wave sleep and it is more probable to feel sluggish when you get up – while if you extend it a little longer to an hour or 90 minutes, you will probably to be on the end of a sleep cycle and will probably get up feeling more rejuvenated. However, if you're dozing for an hour and a half, it may impact the quality of your sleep in the evening.”
Establishing the Right Snooze Setting
Regarding precise methods, suggestions are diverse. A few professionals recommend employing similar routines you use to encourage a good night’s sleep: a peaceful area, a supportive surface and as much darkness as you can manage. Some advise that it's fine to just doze on a couch in whatever light is present – both to discourage that groggy feeling and to “protect” your bedroom as the environment your mind associates with nighttime rest. “Sleep is something really tricky to will,” notes a specialist. “Lacking the urge to sleep, it is more challenging to get comfortable and practically instruct yourself to nod off. There must be a natural inclination there to bring the sleep on to begin with. For me, it's possible to snooze in full light and awaken on my own alarm-free, however, what assists most folks is to look for a moment where they feel naturally feeling a bit drowsy and just gently allow sleep to come.”
It’s worth experimenting, and should you have few options – for instance, if you’re trying to fit in some shut-eye on a train or at the office – it is perfectly fine to use a few tools. “Coaching footballers, I advise that they avoid becoming accustomed to their own bed for naps, as they’re going to have|they will
