Tune into enough performance podcasters, making it tempting to convince yourself that a nap is a powerful tool: rather than a band-aid after poor sleep, but a shortcut to enhanced cognition, a brighter outlook and maybe improved athletic performance. Elite footballers are all at it – as do concert pianists, mixed martial artists and high-profile executives. However, if you don't have a dedicated nap-room or employment that encourages frequent naps, is it *truly* enough benefits to a burst of shut-eye to justify the kerfuffle? Is there a surefire technique to fall asleep fast? Furthermore, can you honestly promise you will arise feeling refreshed, not worse?
Identifying Your Drive to Snooze
“There are three main reasons for taking a nap in the adult population,” explains a leading circadian rhythm specialist. “Firstly, there's what we call compensatory napping, which is what you do following insufficient sleep the previous night. The second is preparatory napping, which involves anticipating insufficient sleep ahead, for example during graveyard shifts. Finally, there's “pleasure-based sleep”, which basically is about the wish: you have a moment to sleep in the afternoon, and it's enjoyable to nap.”
The first thing to consider, then, is to think about why you want to nap. “Napping can be truly beneficial when overnight rest gets interrupted for reasons you cannot change – for instance, for a parent of a newborn, or you’re recovering from illness or intense exercise,” says a sleep specialist. “Yet when you’re napping because your nighttime sleep seems unreliable or unreliable, that is frequently an indicator your body's sleep pressure is not at the level required. In those cases, daytime sleep can turn into part of the problem, instead of the fix. Employ naps as a short-term solution for temporary issues – the focus ought to remain a robust and regular overnight rest.”
The Ideal Nap Duration
This implies that naps shouldn’t be long enough to disrupt your overnight rest, and best should not occur in the late afternoon (contingent on the time you retire in the evening). What's a reasonable length? Advice differs. In one of a prominent study about napping, space agency scientists noted that crew members had a boost of up to 54% in vigilance and a 34% boost in task performance post a 26-minute snooze (technically, this included a six-minute falling asleep phase). “My advice is setting a timer for 20 to 30 minutes – most people are asleep quickly,” explains a specialist. “You'll find much recommendations regarding the optimal amount of minutes, yet that often cause people to feel more anxious than anything – and the worst thing you can do when trying to nod off is worry about it.”
If you plan to sleep for longer, avoid the 45-60 minute window that promotes sleep inertia, that foggy state when you wake. “Research suggests it’s better to opt for an extended nap lasting 60-90 minutes than a medium-length one,” says the sleep scientist. “Three-quarters of an hour is long enough to put you into deep sleep and you’re more likely to feel sluggish upon awakening – while if you take it a bit longer to 60 or 90 minutes, you’re likely to be completing of a sleep cycle and will probably get up feeling more rejuvenated. However, if you’re sleeping for 90 minutes, it will affect your sleep that night.”
Establishing the Perfect Nap Environment
Regarding precise methods, suggestions are diverse. A few professionals propose using the same protocol you use to promote a good night’s sleep: a quiet room, a comfortable bed and as much darkness as is feasible. Others suggest that one could simply nap on a couch in the existing light is available – to avoid post-nap grogginess and to preserve your bedroom as the place your mind associates with nighttime rest. “Falling asleep is quite challenging to command,” says an expert. “Lacking the urge to sleep, it is tougher to lie down and basically command yourself to go to sleep. You need some sleep pressure available to initiate sleep initially. For me, it's possible to nap in full light and wake up naturally without a timer, though, what aids a lot of people is to wait for an instance that they’re naturally feeling a bit drowsy and just gently relax into it.”
Experimentation is key, and when you have few options – for example, if attempting to grab a quick nap during a commute or in a work pod – it's acceptable to use a few tools. “When I’m working with professional sportspeople, I recommend that they not rely on sleeping in their bed, since they’re going to have|they will
