Hear a few productivity gurus, and you'll be simple to believe that a nap is a superpower: not just a quick fix after poor sleep, but a shortcut towards improved recall, better spirits and possibly a faster 5k run time. Elite athletes swear by it – as do concert pianists, fighters and business leaders. However, if you lack a special sleep space or employment that permits daytime sleep, are there *really* worthwhile perks to a burst of shut-eye to justify the hassle? Can you find a dependable method to nod off promptly? And can you truly ensure you will get up feeling better, rather than worse?
Exploring The Nap Motivation
“We can identify three main reasons for daytime sleep for many people,” says an expert sleep and circadian science researcher. “Firstly, there's termed make-up sleep, which is the action you take after experiencing insufficient sleep the previous night. Secondly, there's prophylactic napping, where you are preparing for a sleep deficit in the future, for instance if you’re working graveyard shifts. The third is called “appetitive drive”, which basically comes down to the wish: you have an opportunity to doze during the day, and it feels nice to nap.”
The primary task to consider, so, is to think about your reason for napping. “Napping can be genuinely useful when night sleeping is disturbed because of factors outside your control – for example, if you’re caring for an infant, or recovering from sickness or intense exercise,” says a sleep expert. “However, if you take a nap since your nighttime sleep seems unreliable or broken, that can be a sign your need for sleep is not at the level it needs to be. Under those circumstances, napping can become part of the issue, instead of the fix. Use napping as a short-term solution to address immediate needs – the main goal must always be a solid and consistent night’s sleep.”
The Perfect Snooze Time
This implies that napping shouldn’t be too extended to disrupt your sleep at night, and preferably are not recommended in the late afternoon (depending on what time you go to bed at night). How long is sensible? Advice differs. In one of the most referenced research about napping, experts noted that space travelers had improvements of over 50% in alertness and a 34% increase in task performance post a 26-minute snooze (to be precise, this counted a six-minute long sleep onset time). “I’d suggest setting a timer for 20-30 minutes – most people doze off in under ten minutes,” explains a specialist. “There’s a lot of recommendations concerning the perfect length for sleeping, but that tends to lead individuals to become more worried above all – and the most counterproductive thing one can do when trying to nod off is worry about it.”
Should you decide to take an extended nap, avoid the 45 to 60 minute range that encourages that sluggish feeling, that foggy state when you wake. “Studies suggests it’s better to have an extended nap lasting 60-90 minutes than a medium-length one,” explains the expert. “Three-quarters of an hour is enough time to put you into a deep sleep stage making it more likely to feel disoriented when you get up – whereas if you take it a little longer to an hour or 90 minutes, you’re likely to be on the end a full cycle and should awaken feeling more refreshed. Though if you’re sleeping for an hour and a half, it will affect how you sleep in the evening.”
Establishing an Ideal Sleep Space
As for specific techniques, recommendations vary. Certain specialists suggest using the same protocol you use to promote quality nighttime sleep: a peaceful area, a comfortable bed and maximum darkness as you can manage. Others suggest that you should merely snooze in a chair in the existing light is present – to prevent sleep inertia and to preserve your bed as the environment you associate with *real* sleep. “Napping is quite challenging to will,” notes a specialist. “Lacking any sleepiness, it is tougher to lie down and basically instruct yourself to nod off. There’s got to be a natural inclination present to initiate sleep initially. I can usually take a nap during the day and wake up naturally alarm-free, but what helps many individuals is to wait for a time where they feel naturally slightly tired and just gently relax into it.”
Trying different approaches is valuable, and should your choices are limited – for example, if attempting to squeeze in 40 winks on a train or in a soundproof office pod – it is perfectly fine to employ some accessories. “Coaching professional sportspeople, I suggest that they not rely on their own bed for naps, since they’re going to have|they will
