Hear a few performance gurus, making it easy to convince yourself that napping is a superpower: rather than a band-aid following poor sleep, but a path to a better memory, better spirits and perhaps quicker running times. Premier League athletes are all at it – and so are concert pianists, fighters & business leaders. But if you don't have a dedicated nap-room or a job that permits frequent naps, is it *truly* enough benefits to a short sleep to merit the effort? Is there a reliable way to get to sleep quickly enough? Furthermore, can you really guarantee you will arise feeling better, instead of groggy?
Exploring The Reasons for Napping
“Experts note three main reasons for napping among most adults,” explains a professor of sleep science specialist. “The first is known as recovery napping, that is what you do following insufficient sleep the night before. Another is pre-emptive sleep, when you are pre-empting a sleep deficit ahead, for instance when working on night shifts. The third is called “pleasure-based sleep”, which simply comes down to desire: there is an opportunity to sleep during the day, and it's pleasant to do it.”
The primary task to undertake, so, is to examine why you want to nap. “Naps can be truly beneficial when nighttime sleep is being disrupted because of factors beyond your control – such as, for a parent of a newborn, or recovering after being ill or intense exercise,” states a sleep specialist. “However, if you take a nap since your sleep at night feels fragile or broken, that is frequently an indicator your body's sleep pressure is not at the level required. In those cases, naps can become part of the issue, rather than the answer. Utilize daytime sleep for brief periods to address immediate needs – the focus ought to remain a solid and consistent sleep at night.”
The Perfect Snooze Time
Therefore that naps must not be sufficiently lengthy to disrupt your overnight rest, and preferably should not occur in the late afternoon (based on the time you go to bed overnight). How long is sensible? Advice differs. In one of a prominent study on the subject, researchers at Nasa found that crew members had improvements of over 50% in alertness and a 34% boost in cognitive performance post a 26-minute snooze (to be precise, this included a six-minute long sleep onset time). “I recommend using an alarm for 20-30 minutes – the majority fall asleep in under ten minutes,” says a specialist. “There’s a lot of recommendations about the optimal amount of time, however, that can cause people to feel more anxious than anything – and the most counterproductive thing one can do when attempting to get to sleep is worry about it.”
If you’re going to take an extended nap, steer clear of the 45-60 minute window that encourages sleep grogginess, that disoriented sensation upon waking. “Studies indicates it is preferable to opt for an extended nap lasting 60-90 minutes compared to a medium-length nap,” explains the sleep scientist. “Forty-five minutes is long enough to put you into deep sleep making it more likely to feel sluggish when you wake up – while if you extend it slightly longer to a full sleep cycle, you’re likely to be completing a natural sleep cycle and are likely to get up feeling more rejuvenated. However, if you're dozing for 90 minutes, it may impact the quality of your sleep later that night.”
Finding the Perfect Sleep Space
When it comes to specific techniques, advice differs. Certain specialists suggest employing the same protocol you use to promote a good night’s sleep: a quiet room, a comfortable bed and maximum darkness as is feasible. Alternatively, experts propose that it's fine to merely snooze on the sofa in the existing light is available – both to discourage post-nap grogginess and to preserve your bedroom as the place you associate with nighttime rest. “Napping is notoriously difficult to will,” says a specialist. “Without any sleepiness, it is more challenging to get comfortable and practically tell yourself to nod off. There’s got to be some sleep pressure present to start the process initially. Personally, I can often nap during the day and awaken on my own without an alarm, but what helps a lot of people is to anticipate an instance when they are naturally feeling a bit drowsy and just gently ease into sleep.”
Trying different approaches is valuable, and should your choices are limited – such as, if you’re trying to squeeze in 40 winks during a commute or at the office – it's acceptable to use some accessories. “Coaching footballers, I advise that they not rely on sleeping in their bed, because they’re going to have|they will
