Listen to a few self-improvement gurus, making it simple to think that a nap is a secret weapon: not just a band-aid following poor sleep, but a path towards a better memory, better spirits and maybe quicker running times. Professional footballers swear by it – along with concert pianists, fighters & media moguls. But if you lack a dedicated nap-room or a career that permits daytime sleep, are there *really* worthwhile perks to a quick nap to justify the effort? Does there exist a dependable method to nod off promptly? Furthermore, can you truly ensure you will get up feeling improved, rather than worse?
Exploring The Nap Motivation
“Experts note three key drivers for napping in the adult population,” says an expert sleep and circadian science researcher. “Firstly, there's what we call make-up sleep, that is the action you take after experiencing poor sleep the previous night. The second is prophylactic napping, which involves anticipating insufficient sleep coming up, for instance during overnight shifts. The third is called “appetitive drive”, which essentially comes down to the wish: you get an opportunity to doze in the afternoon, and it feels nice to do it.”
The initial step to consider, so, is consider your reason for napping. “Napping can be truly beneficial when overnight rest gets interrupted because of factors beyond your control – for instance, if you’re caring for an infant, or you’re recovering after being ill or intense exercise,” explains a sleep specialist. “Yet when you take a nap as your sleep at night feels fragile or poor, that’s often a sign your sleep drive is not where required. In those cases, daytime sleep can turn into a contributing factor, instead of the fix. Use napping as a temporary measure for short-term problems – the main goal must always be a solid and consistent night’s sleep.”
The Optimal Nap Length
Therefore that napping must not be sufficiently lengthy to disrupt your overnight rest, and ideally are not recommended post-3 p.m. (contingent on the time you go to bed at night). What's a reasonable length? Recommendations vary. Among a prominent study on the subject, space agency scientists discovered that space travelers showed a boost of up to 54% in alertness and a 34% increase in performance following a nap of 26 minutes (in detail, this included an initial six-minute nodding-off period). “I’d suggest setting a timer for 20-30 minutes – most people doze off in under ten minutes,” explains a sleep coach. “There is plenty of guidance out there concerning the optimal amount for sleeping, but that tends to lead individuals to become more stressed than anything else – and the worst thing you can possibly do when attempting to get to sleep is worry about it.”
If you’re going to take an extended nap, avoid the period between 45 and 60 minutes that encourages sleep inertia, that disoriented sensation upon waking. “Research indicates it's more effective to have an extended nap lasting 60-90 minutes compared to a medium-length nap,” explains the expert. “Three-quarters of an hour is sufficient to plunge you into deep sleep and you’re more likely to feel groggy when you get up – while if you take it a little longer to an hour or 90 minutes, you’re likely to finish a full cycle and are likely to wake up feeling more alert. Though if you nap for an hour and a half, it can influence how you sleep in the evening.”
Establishing an Ideal Sleep Space
As for exact methodologies, advice differs. A few professionals recommend adopting comparable habits you use to encourage restful sleep: a peaceful area, a supportive surface and as much darkness as is feasible. Others suggest that it's fine to just doze on a couch in the existing light is available – both to discourage sleep inertia and to “protect” your bed as the place your mind associates with *real* sleep. “Sleep is notoriously difficult to command,” says a sleep coach. “Lacking any drowsiness, it becomes harder to lie down and basically command yourself to fall asleep. There’s got to be a natural inclination present to initiate sleep initially. For me, it's possible to nap during the day and naturally wake up alarm-free, however, what assists a lot of people is to wait for a moment when they are naturally feeling a bit drowsy and just gently relax into it.”
Trying different approaches is valuable, and if options are scarce – such as, if you’re trying to squeeze in 40 winks while traveling or in a work pod – it is perfectly fine to employ a few tools. “When I’m working with footballers, I recommend that they don’t get used to napping in bed, because they’re going to have|they will
