Hear plenty of self-improvement podcasters, and it’s simple to think that dozing is a secret weapon: rather than a quick fix following restless night, but a path to enhanced cognition, a brighter outlook and maybe quicker running times. Premier League soccer players are all at it – as do musicians, fighters and media moguls. However, if you lack a special sleep space or a job that permits daytime sleep, is it *truly* sufficient advantages to a short sleep for it to be worth the kerfuffle? Does there exist a surefire technique to fall asleep fast? Furthermore, can you truly ensure you will arise feeling refreshed, rather than worse?
Identifying Your Nap Motivation
“There are three main reasons for taking a nap in the adult population,” says a professor of circadian rhythm specialist. “Firstly, there's known as recovery napping, essentially what happens following a lack of sleep overnight. Secondly, there's pre-emptive sleep, which involves pre-empting insufficient sleep coming up, such as when working overnight shifts. Finally, there's “appetitive drive”, which essentially is about desire: you have a moment to doze in the daytime, and it's pleasant to do it.”
The first thing to undertake, therefore, is consider your reason for napping. “Naps can be truly beneficial when nighttime sleep gets interrupted for reasons beyond your control – for example, for a parent of a newborn, or you’re recovering from illness or heavy physical exertion,” explains a sleep physiologist. “However, if you take a nap as your nighttime sleep is unstable or unreliable, that’s often an indicator your need for sleep is not at the level it needs to be. Under those circumstances, naps can become a contributing factor, instead of the fix. Use napping for brief periods for short-term problems – the main goal must always be a strong and predictable night’s sleep.”
The Optimal Snooze Time
Therefore that naps must not be too extended to affect your sleep at night, and preferably shouldn’t take place post-3 p.m. (contingent on what time you go to bed in the evening). What's a reasonable length? Advice differs. From the most referenced research on the subject, experts found that space travelers experienced up to a 54% increase in vigilance and a 34% boost in performance after a 26-minute nap (in detail, this counted an initial six-minute sleep onset time). “I recommend using an alarm for half an hour or less – the majority are asleep within 10 minutes,” notes a sleep coach. “You'll find much advice around concerning the ideal number for sleeping, but that tends to cause people to feel more stressed than anything else – and the least helpful action you can possibly do when trying to fall asleep is to be anxious.”
If you’re going to sleep for longer, steer clear of the 45 to 60 minute range that encourages sleep grogginess, that disoriented sensation when you wake. “The science suggests it is preferable to have a longer nap of 60 to 90 minutes than a medium-length one,” notes the professor. “45 minutes is enough time to send you into slow-wave sleep and you’re more likely to feel sluggish upon awakening – whereas if you extend it slightly longer to a full sleep cycle, you’re likely to be on the end of a sleep cycle and should get up feeling more alert. However, if you nap for a long period, it will affect the quality of your sleep in the evening.”
Creating the Perfect Nap Environment
Regarding precise methods, advice differs. A few professionals recommend employing similar routines you use to encourage a good night’s sleep: a silent space, a cozy bed and minimal light as is feasible. Others suggest that one could just doze on the sofa in the existing light is present – both to discourage that groggy feeling and to “protect” your bedroom as the space your mind associates with *real* sleep. “Napping is notoriously difficult to force,” notes a sleep coach. “If you don’t have any sleepiness, it becomes harder to lie down and practically command yourself to fall asleep. There’s got to be some sleep pressure present to bring the sleep on initially. I can usually take a nap in full light and wake up naturally without an alarm, however, what assists a lot of people is to look for a time when they are naturally slightly tired and then simply allow sleep to come.”
Experimentation is key, and if options are scarce – for example, if attempting to squeeze in 40 winks during a commute or at the office – it's acceptable with bringing some accessories. “Coaching elite athletes, I recommend that they avoid becoming accustomed to sleeping in their bed, since they’re going to have|they will
