Listen to a few performance podcasters, and it’s simple to believe that a nap is a powerful tool: more than a band-aid following poor sleep, but a shortcut towards a better memory, better spirits and perhaps quicker running times. Premier League footballers do it regularly – and so are concert pianists, mixed martial artists & business leaders. However, if you haven’t got a special sleep space or employment that permits daytime sleep, are there *really* worthwhile perks to a quick nap to justify the effort? Does there exist a reliable way to fall asleep fast? Furthermore, can you honestly promise you will arise feeling better, rather than worse?
Understanding The Nap Motivation
“There are three primary motivations for taking a nap for many people,” explains a professor of circadian rhythm researcher. “Firstly, there's what we call make-up sleep, that is what you do following insufficient sleep overnight. Secondly, there's preparatory napping, where you are preparing for a sleep deficit coming up, for instance when working graveyard shifts. The third reason is “pleasure-based sleep”, which essentially comes down to the wish: you get a chance to sleep during the day, and it's enjoyable to do it.”
The initial step to do, then, is to think about your reason for napping. “Napping can be truly beneficial when nighttime sleep is being disrupted due to causes you cannot change – for example, when you are a new parent, or you’re recovering after being ill or intense exercise,” explains a sleep physiologist. “Yet when you nap since your nighttime sleep is unstable or broken, that is frequently a sign your need for sleep is not where it should be. In those cases, napping can become a contributing factor, instead of the fix. Utilize daytime sleep as a short-term solution for short-term problems – the focus should still be a strong and predictable night’s sleep.”
The Ideal Nap Duration
Therefore that daytime sleep shouldn’t be too extended to affect your overnight rest, and ideally shouldn’t take place in the late afternoon (contingent on when you sleep in the evening). What's a reasonable length? Advice differs. From the most referenced research about napping, researchers at Nasa discovered that space travelers experienced a boost of up to 54% in vigilance and a 34% boost in performance post a 26-minute snooze (technically, this counted a six-minute falling asleep phase). “My advice is setting an alarm for 20 to 30 minutes – the majority fall asleep within 10 minutes,” explains a sleep coach. “There’s a lot of recommendations about the perfect length of time, yet that often lead individuals to become more anxious above all – and the least helpful action one can do when trying to get to sleep is to be anxious.”
If you plan to sleep for longer, bypass the 45-60 minute window that promotes sleep inertia, that spaced-out feeling when you wake. “Research would say it is preferable to opt for a longer nap of 60 to 90 minutes compared to a medium-length nap,” notes the sleep scientist. “45 minutes is long enough to send you into slow-wave sleep and you’re more likely to feel groggy when you wake up – however, if you take it a bit longer to 60 or 90 minutes, you’re likely to be on the end a natural sleep cycle and are likely to awaken feeling more refreshed. But if you're dozing for 90 minutes, it will affect your sleep in the evening.”
Establishing the Perfect Sleep Space
When it comes to exact methodologies, recommendations vary. A few professionals propose using the same protocol one would use to promote a good night’s sleep: a quiet room, a cozy bed and minimal light as possible. Alternatively, experts propose that you should simply nap in a chair in the existing light is available – to prevent sleep inertia and to maintain your bedroom as the environment you associate with nighttime rest. “Sleep is something really tricky to force,” says a specialist. “If you don’t have the urge to sleep, it becomes harder to recline and practically instruct yourself to fall asleep. There must be some sleep pressure available to bring the sleep on to begin with. Personally, I can often nap in full light and naturally wake up without a timer, though, what aids most folks is to look for a moment when they are naturally feeling a bit drowsy and calmly ease into sleep.”
Trying different approaches is valuable, and should your choices are limited – such as, if you’re trying to fit in some shut-eye on a train or at the office – it is perfectly fine with bringing some accessories. “When I’m working with professional sportspeople, I suggest that they not rely on sleeping in their bed, because they’re going to have|they will
