Hear enough performance podcasters, and it’s easy to convince yourself that dozing is a secret weapon: rather than a band-aid after a bad night’s sleep, but a path to a better memory, a brighter outlook and possibly quicker running times. Professional athletes do it regularly – as do concert pianists, mixed martial artists & high-profile executives. But if you lack a room for napping or a job that allows regular snoozing, can there *honestly* sufficient advantages to a quick nap to merit the hassle? Does there exist a reliable way to nod off promptly? And can you honestly promise you will arise feeling better, not worse?
Understanding The Nap Motivation
“Experts note three primary motivations for napping for many people,” explains a professor of sleep and circadian science professor. “One is known as recovery napping, essentially what happens after experiencing a lack of sleep overnight. Another is preparatory napping, where you are anticipating a sleep deficit in the future, for instance during on night shifts. Finally, there's “hedonic napping”, which basically comes down to desire: you have a chance to sleep in the daytime, and it's enjoyable to indulge.”
The initial step to undertake, so, is to examine your reason for napping. “Naps can be really helpful when nighttime sleep is disturbed for reasons outside your control – for example, when you are a parent of a newborn, or you’re recovering from sickness or heavy physical exertion,” explains a sleep physiologist. “But if you’re napping since your nighttime sleep is unstable or poor, that is frequently an indicator your sleep drive is not at the level required. Under those circumstances, napping can become part of the issue, instead of the fix. Use napping as a temporary measure for short-term problems – the focus ought to remain a robust and regular overnight rest.”
The Optimal Nap Duration
Therefore that naps shouldn’t be too extended to interfere with your sleep at night, and best shouldn’t take place in the late afternoon (contingent on what time you retire in the evening). What's a reasonable length? Recommendations vary. From a prominent study about napping, space agency scientists noted that space travelers showed improvements of over 50% in vigilance and a 34% increase in task performance following a nap of 26 minutes (to be precise, this counted an initial six-minute sleep onset time). “I’d suggest setting an alarm for half an hour or less – most people fall asleep in under ten minutes,” explains a sleep coach. “There’s a lot of recommendations regarding the ideal number for sleeping, but that tends to lead individuals to become more worried above all – and the most counterproductive thing you can do when attempting to fall asleep is to be anxious.”
Should you decide to nap for a longer period, bypass the 45 to 60 minute range that induces that sluggish feeling, that foggy state when you awaken. “Research suggests it is preferable to take a longer nap of one to one and a half hours compared to a medium-length nap,” explains the sleep scientist. “Forty-five minutes is long enough to send you into deep sleep and you’re more likely to feel disoriented when you wake up – whereas if you nap for a little longer to a full sleep cycle, you will probably to be completing of a sleep cycle and are likely to wake up feeling more refreshed. But if you nap for 90 minutes, it can influence the quality of your sleep that night.”
Finding the Perfect Nap Environment
When it comes to specific techniques, suggestions are diverse. A few professionals recommend adopting comparable habits one would use to promote quality nighttime sleep: a silent space, a cozy bed and minimal light as possible. Some advise that it's fine to just doze on the sofa in whatever light is present – to avoid post-nap grogginess and to preserve your bedroom as the environment your brain links with nighttime rest. “Napping is notoriously difficult to force,” notes an expert. “Without any sleepiness, it is more challenging to recline and practically tell yourself to go to sleep. You need some sleep pressure there to initiate sleep in the first place. For me, it's possible to take a nap in broad daylight and wake up naturally without an alarm, however, what assists a lot of people is to anticipate a time when they are naturally somewhat sleepy and just gently ease into sleep.”
Trying different approaches is valuable, and should options are scarce – for instance, if you’re trying to grab a quick nap during a commute or in a work pod – there’s nothing wrong to employ some accessories. “When I’m working with elite athletes, I suggest that they don’t get used to their own bed for naps, since they’re going to have|they will
