Listen to a few productivity experts, and it’s easy to believe that dozing is a secret weapon: rather than a band-aid after a bad night’s sleep, but a route to improved recall, a brighter outlook and maybe improved athletic performance. Professional athletes do it regularly – and so are professional piano players, fighters and high-profile executives. Yet, when you haven’t got a dedicated nap-room or a job that allows frequent naps, is it *truly* worthwhile perks to a quick nap to justify the kerfuffle? Is there a reliable way to get to sleep quickly enough? Furthermore, can you truly ensure you will get up feeling refreshed, not worse?
Exploring Your Nap Motivation
“Experts note three main reasons for daytime sleep among most adults,” explains a professor of sleep science researcher. “One is termed make-up sleep, essentially what you do following poor sleep the night before. Another is prophylactic napping, which involves preparing for a sleep deficit ahead, such as during overnight shifts. The third reason is “appetitive drive”, which simply comes down to wanting: there is a moment to nap in the afternoon, and it's enjoyable to do it.”
The initial step to do, then, is to examine your nap motivation. “Napping can be really helpful when overnight rest is disturbed due to causes beyond your control – for instance, for a new parent, or recovering after being ill or strenuous activity,” explains a sleep specialist. “But if you’re napping as your sleep at night seems unreliable or broken, that’s often an indicator your sleep drive is not at the level required. In those cases, napping can become part of the issue, rather than the answer. Use napping for brief periods for short-term problems – the focus ought to remain a robust and regular night’s sleep.”
The Perfect Nap Length
Therefore that naps ought not to be sufficiently lengthy to affect your sleep at night, and preferably should not occur post-3 p.m. (based on when you go to bed at night). What duration is wise? Guidelines are mixed. Among the most referenced research regarding daytime sleep, researchers at Nasa found that crew members experienced a boost of up to 54% in alertness and a 34% boost in performance after a 26-minute nap (to be precise, this involved an initial six-minute nodding-off period). “My advice is setting an alarm for 20-30 minutes – the majority are asleep quickly,” notes a sleep coach. “You'll find much advice around concerning the ideal number of minutes, yet that often cause people to feel more worried than anything – and the least helpful action you can do while aiming to get to sleep is worry about it.”
If you plan to nap for a longer period, avoid the period between 45 and 60 minutes that promotes sleep inertia, that spaced-out feeling upon waking. “The science indicates it’s better to opt for a lengthier snooze lasting 60-90 minutes rather than a mid-length nap,” says the professor. “45 minutes is sufficient to plunge you into slow-wave sleep making it more likely to feel sluggish upon awakening – however, if you nap for a bit longer to 60 or 90 minutes, you will probably to be on the end of a sleep cycle and are likely to get up feeling more rejuvenated. However, if you nap for an hour and a half, it will affect your sleep that night.”
Establishing the Perfect Nap Environment
Regarding specific techniques, advice differs. Some experts propose using comparable habits you use to promote restful sleep: a quiet room, a cozy bed and maximum darkness as you can manage. Alternatively, experts propose that it's fine to simply nap in a chair with ambient lighting is present – both to discourage sleep inertia and to maintain your bedroom as the space your brain links with nighttime rest. “Falling asleep is something really tricky to command,” says a specialist. “If you don’t have any sleepiness, it is tougher to get comfortable and practically instruct yourself to go to sleep. You need a natural inclination there to initiate sleep initially. Personally, I can often nap in broad daylight and awaken on my own alarm-free, however, what assists many individuals is to look for an instance where they feel naturally slightly tired and calmly ease into sleep.”
It’s worth experimenting, and if your choices are limited – for instance, when aiming to fit in some shut-eye during a commute or in a work pod – it is perfectly fine to employ sleep aids. “In my work with footballers, I recommend that they avoid becoming accustomed to napping in bed, because they’re going to have|they will
