Tune into a few self-improvement gurus, and it’s tempting to believe that dozing is a secret weapon: not just a band-aid after a bad night’s sleep, but a path to enhanced cognition, a brighter outlook and possibly quicker running times. Elite athletes are all at it – and so are musicians, UFC champions and business leaders. Yet, when you don't have a room for napping or a job that allows daytime sleep, are there *really* sufficient advantages to a burst of shut-eye to merit the effort? Is there a surefire technique to fall asleep fast? Plus, is it possible to truly ensure you will get up feeling refreshed, not worse?
Exploring Your Nap Motivation
“There are three main reasons for taking a nap for many people,” notes a professor of sleep science specialist. “One is known as make-up sleep, essentially what you do following a lack of sleep overnight. Another is prophylactic napping, where you are preparing for sleep loss in the future, such as during overnight shifts. The third reason is “hedonic napping”, which essentially comes down to desire: there is a chance to sleep during the day, and it's pleasant to nap.”
The primary task to do, therefore, is to think about your nap motivation. “Naps can be genuinely useful when night sleeping is being disrupted for reasons you cannot change – for example, if you’re a parent of a newborn, or recovering after being ill or strenuous activity,” explains a sleep expert. “But if you nap because your nighttime sleep feels fragile or broken, that’s often an indicator your sleep drive is not as strong as it should be. In those cases, naps can become a contributing factor, instead of the fix. Utilize daytime sleep for brief periods for temporary issues – the main goal should still be a solid and consistent night’s sleep.”
The Ideal Nap Duration
This implies that naps shouldn’t be sufficiently lengthy to interfere with your sleep at night, and preferably shouldn’t take place in the late afternoon (depending on the time you sleep overnight). What's a reasonable length? Advice differs. Among the most-cited studies on the subject, researchers at Nasa noted that crew members showed a boost of up to 54% in attentiveness and a 34% boost in cognitive performance following a nap of 26 minutes (technically, this included an initial six-minute falling asleep phase). “I recommend setting a timer for 20 to 30 minutes – the majority are asleep quickly,” says a specialist. “There’s a lot of advice around concerning the ideal number of time, but that tends to cause people to feel more worried than anything – and the most counterproductive thing you can possibly do while aiming to nod off is to be anxious.”
If you plan to take an extended nap, bypass the 45-60 minute window that encourages sleep inertia, that foggy state upon waking. “The science would say it is preferable to opt for a longer nap of 60 to 90 minutes than a medium-length one,” explains the professor. “45 minutes is enough time to put you into a deep sleep stage and you’re more likely to feel disoriented upon awakening – while if you nap for a little longer to 60 or 90 minutes, it's likely you'll to be on the end a natural sleep cycle and should wake up feeling more rejuvenated. However, if you're dozing for an hour and a half, it may impact how you sleep that night.”
Establishing the Perfect Sleep Space
When it comes to precise methods, advice differs. Some experts recommend adopting similar routines you’d use to encourage quality nighttime sleep: a quiet room, a supportive surface and maximum darkness as is feasible. Some advise that one could merely snooze on the sofa in whatever light is present – both to discourage post-nap grogginess and to “protect” your sleeping quarters as the space you associate with nighttime rest. “Sleep is quite challenging to command,” explains an expert. “Lacking any drowsiness, it is more challenging to lie down and practically instruct yourself to fall asleep. You need some drive there to initiate sleep to begin with. Personally, I can often nap during the day and naturally wake up without a timer, though, what aids most folks is to anticipate a time where they feel naturally somewhat sleepy and then simply allow sleep to come.”
Trying different approaches is valuable, and if options are scarce – such as, if attempting to grab some shut-eye while traveling or in a work pod – it's acceptable to employ some accessories. “In my work with professional sportspeople, I suggest that they don’t get used to their own bed for naps, because they’re going to have|they will
