Hear enough self-improvement podcasters, making it simple to believe that napping is a secret weapon: not just a quick fix following poor sleep, but a path to enhanced cognition, a brighter outlook and possibly improved athletic performance. Elite footballers swear by it – along with concert pianists, fighters and business leaders. But if you lack a dedicated nap-room or employment that allows regular snoozing, are there *really* sufficient advantages to a quick nap for it to be worth the effort? Does there exist a reliable way to nod off promptly? Plus, is it possible to really guarantee you’ll wake up feeling better, rather than worse?
Identifying The Reasons for Napping
“We can identify three key drivers for daytime sleep among most adults,” explains a leading sleep and circadian science researcher. “The first is known as compensatory napping, which is what you do after experiencing a lack of sleep the previous night. The second is prophylactic napping, where you are pre-empting insufficient sleep coming up, for example during overnight shifts. The third is called “hedonic napping”, which essentially is about desire: there is an opportunity to sleep during the day, and it feels nice to nap.”
The primary task to undertake, then, is to think about your reason for napping. “Daytime sleep can be truly beneficial when nighttime sleep is disturbed because of factors beyond your control – such as, if you’re a new parent, or you’re recovering from sickness or strenuous activity,” states a sleep physiologist. “However, if you take a nap as your sleep at night feels fragile or poor, that can be a signal your body's sleep pressure is not where it should be. In such situations, napping can become a contributing factor, not the solution. Use napping for brief periods to address immediate needs – the priority ought to remain a solid and consistent overnight rest.”
The Optimal Nap Duration
This means that naps shouldn’t be too extended to affect your overnight rest, and ideally shouldn’t take place post-3 p.m. (contingent on when you go to bed in the evening). What duration is wise? Guidelines are mixed. In one of the most-cited studies on the subject, experts discovered that astronauts showed a boost of up to 54% in vigilance and a 34% increase in task performance post a 26-minute snooze (in detail, this involved a six-minute long sleep onset time). “I’d suggest using an alarm for 20-30 minutes – many individuals fall asleep quickly,” explains a specialist. “There’s a lot of advice around regarding the perfect length of time, however, that can lead individuals to become more stressed above all – and the worst thing one can do when attempting to nod off is to stress over it.”
If you plan to take an extended nap, avoid the 45 to 60 minute range that encourages that sluggish feeling, that disoriented sensation when you wake. “Studies indicates it is preferable to opt for a longer nap lasting 60-90 minutes than a medium-length one,” notes the expert. “Three-quarters of an hour is sufficient to plunge you into a deep sleep stage and you’re more likely to feel groggy when you wake up – whereas if you nap for slightly longer to 60 or 90 minutes, you’re likely to be completing a natural sleep cycle and should wake up feeling more refreshed. However, if you're dozing for an hour and a half, it will affect how you sleep later that night.”
Finding an Ideal Sleep Space
As for specific techniques, recommendations vary. Certain specialists recommend employing comparable habits you’d use to foster restful sleep: a silent space, a supportive surface and minimal light as possible. Alternatively, experts propose that it's fine to just doze on a couch with ambient lighting happens to be around – to prevent post-nap grogginess and to maintain your bed as the place your mind associates with proper sleep. “Sleep is something really tricky to force,” explains an expert. “Without any sleepiness, it is tougher to lie down and practically instruct yourself to nod off. You need some drive available to bring the sleep on to begin with. Personally, I can often take a nap during the day and naturally wake up without a timer, however, what assists many individuals is to wait for a time when they are naturally slightly tired and then simply allow sleep to come.”
It’s worth experimenting, and if options are scarce – for example, if attempting to fit in 40 winks on a train or at the office – it is perfectly fine to employ some accessories. “When I’m working with footballers, I suggest that they not rely on their own bed for naps, as they’re going to have|they will
