Tune into a few performance experts, and it’s simple to believe that dozing is a powerful tool: rather than a quick fix following restless night, but a path to enhanced cognition, better spirits and maybe a faster 5k run time. Elite footballers do it regularly – as do concert pianists, UFC champions and media moguls. However, if you haven’t got a dedicated nap-room or a job that encourages regular snoozing, are there *really* sufficient advantages to a burst of shut-eye to justify the effort? Does there exist a reliable way to nod off promptly? Plus, is it possible to truly ensure you will arise feeling refreshed, not worse?
Understanding Your Nap Motivation
“We can identify three key drivers for daytime sleep for many people,” explains an expert sleep science professor. “Firstly, there's what we call compensatory napping, essentially the action you take after experiencing poor sleep the night before. Secondly, there's pre-emptive sleep, where you are anticipating a sleep deficit coming up, for example if you’re working on night shifts. Finally, there's “hedonic napping”, which basically is about desire: you have an opportunity to sleep during the day, and it feels nice to indulge.”
The first thing to consider, so, is to think about your reason for napping. “Naps can be really helpful when overnight rest is disturbed because of factors you cannot change – for instance, if you’re caring for an infant, or if you are healing after being ill or strenuous activity,” states a sleep expert. “However, if you’re napping since your sleep at night feels fragile or poor, that’s often an indicator your need for sleep is not where it should be. Under those circumstances, napping can become part of the problem, rather than the answer. Utilize daytime sleep as a short-term solution to address immediate needs – the focus ought to remain a robust and regular night’s sleep.”
The Optimal Nap Length
Therefore that daytime sleep must not be sufficiently lengthy to affect your sleep at night, and best are not recommended after about 3pm (based on the time you go to bed overnight). What duration is wise? Recommendations vary. From the most-cited studies on the subject, space agency scientists found that space travelers had a boost of up to 54% in alertness and a 34% boost in cognitive performance following a nap of 26 minutes (technically, this included an initial six-minute sleep onset time). “My advice is setting a timer for half an hour or less – the majority are asleep quickly,” explains a sleep expert. “You'll find much advice around regarding the optimal amount of minutes, yet that often make people feel more worried than anything – and the least helpful action you can possibly do when attempting to fall asleep is to be anxious.”
If you plan to nap for a longer period, steer clear of the 45-60 minute window that encourages sleep grogginess, that spaced-out feeling when you awaken. “Research indicates it's more effective to have an extended nap of 60 to 90 minutes compared to a medium-length nap,” says the professor. “45 minutes is sufficient to put you into slow-wave sleep and it is more probable to feel sluggish upon awakening – while if you extend it a bit longer to a full sleep cycle, you will probably to finish of a sleep cycle and will probably get up feeling more alert. But if you're dozing for 90 minutes, it can influence your sleep in the evening.”
Creating the Right Nap Environment
Regarding exact methodologies, suggestions are diverse. Some experts suggest adopting the same protocol you’d use to encourage restful sleep: a quiet room, a comfortable bed and as much darkness as you can manage. Some advise that one could just doze on the sofa with ambient lighting is present – to prevent sleep inertia and to maintain your bed as the place your mind associates with *real* sleep. “Sleep is notoriously difficult to will,” explains a specialist. “Lacking any drowsiness, it is tougher to get comfortable and basically tell yourself to nod off. There must be a natural inclination available to initiate sleep initially. I can usually snooze in full light and awaken on my own without a timer, however, what assists a lot of people is to anticipate a moment that they’re naturally somewhat sleepy and calmly allow sleep to come.”
Trying different approaches is valuable, and if your choices are limited – such as, when aiming to fit in a quick nap during a commute or in a work pod – it is perfectly fine to employ a few tools. “In my work with footballers, I suggest that they don’t get used to sleeping in their bed, as they’re going to have|they will
