Tune into plenty of performance podcasters, and you'll be easy to convince yourself that napping is a superpower: more than a band-aid after restless night, but a shortcut to improved recall, improved mood and maybe improved athletic performance. Elite footballers are all at it – as do professional piano players, mixed martial artists and media moguls. Yet, when you don't have a dedicated nap-room or a career that allows daytime sleep, are there *really* enough benefits to a short sleep to justify the hassle? Can you find a reliable way to get to sleep quickly enough? Furthermore, can you really guarantee you will arise feeling improved, not worse?
Understanding The Reasons for Napping
“We can identify three primary motivations for daytime sleep in the adult population,” explains an expert sleep science professor. “Firstly, there's known as recovery napping, which is the action you take after experiencing insufficient sleep overnight. Secondly, there's prophylactic napping, which involves pre-empting sleep loss coming up, such as when working overnight shifts. Finally, there's “pleasure-based sleep”, which basically comes down to desire: you have a chance to doze in the daytime, and it's enjoyable to nap.”
The primary task to consider, therefore, is to think about why you want to nap. “Naps can be really helpful when nighttime sleep is disturbed due to causes you cannot change – for example, when you are caring for an infant, or recovering from illness or heavy physical exertion,” states a sleep physiologist. “But if you’re napping since your night sleep seems unreliable or poor, that can be a signal your sleep drive is not as strong as it needs to be. In those cases, napping can become part of the issue, rather than the answer. Utilize daytime sleep for brief periods for temporary issues – the main goal should still be a robust and regular night’s sleep.”
The Perfect Nap Length
This implies that napping ought not to be sufficiently lengthy to interfere with your sleep at night, and best should not occur in the late afternoon (depending on what time you go to bed in the evening). What duration is wise? Advice differs. In one of a prominent study on the subject, space agency scientists noted that crew members showed a boost of up to 54% in vigilance and a 34% boost in cognitive performance after a 26-minute nap (technically, this included an initial six-minute falling asleep phase). “I recommend using an alarm for 20 to 30 minutes – most people fall asleep quickly,” says a sleep coach. “You'll find much guidance out there about the ideal number of time, however, that can cause people to feel more stressed than anything – and the most counterproductive thing you can do while aiming to fall asleep is to be anxious.”
If you’re going to take an extended nap, bypass the 45-60 minute window that promotes sleep grogginess, that disoriented sensation upon waking. “Studies suggests it is preferable to have an extended nap of one to one and a half hours than a medium-length one,” says the expert. “45 minutes is sufficient to plunge you into a deep sleep stage making it more likely to feel groggy upon awakening – however, if you extend it a bit longer to an hour or 90 minutes, you’re likely to be on the end of a sleep cycle and should wake up feeling more alert. However, if you nap for 90 minutes, it can influence the quality of your sleep later that night.”
Establishing the Right Nap Environment
As for exact methodologies, advice differs. A few professionals suggest employing the same protocol one would use to foster a good night’s sleep: a peaceful area, a supportive surface and minimal light as is feasible. Alternatively, experts propose that you should simply nap on the sofa with ambient lighting happens to be around – to avoid post-nap grogginess and to “protect” your sleeping quarters as the space your mind associates with nighttime rest. “Sleep is quite challenging to force,” explains a specialist. “Without any drowsiness, it becomes harder to recline and essentially tell yourself to go to sleep. There’s got to be some sleep pressure present to initiate sleep initially. I can usually 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 somewhat sleepy and then simply relax into it.”
Trying different approaches is valuable, and when you have few options – for instance, if attempting to fit in some shut-eye while traveling or in a soundproof office pod – it's acceptable with bringing sleep aids. “When I’m working with footballers, I advise that they not rely on sleeping in their bed, as they’re going to have|they will
