Listen to enough performance podcasters, making it tempting to think that a nap is a secret weapon: more than a band-aid after a bad night’s sleep, but a shortcut towards enhanced cognition, better spirits and maybe a faster 5k run time. Premier League footballers are all at it – along with musicians, fighters and high-profile executives. But if you don't have a room for napping or a job that encourages daytime sleep, is it *truly* enough benefits to a short sleep to merit the kerfuffle? Can you find a reliable way to fall asleep fast? Furthermore, can you honestly promise you will get up feeling improved, instead of groggy?
Exploring The Drive to Snooze
“Experts note three primary motivations for daytime sleep among most adults,” says a leading sleep science specialist. “The first is what we call recovery napping, that is the action you take after experiencing poor sleep the night before. The second is preparatory napping, when you are anticipating sleep loss ahead, such as when working overnight shifts. The third reason is “appetitive drive”, which simply boils down to wanting: you have an opportunity to nap in the daytime, and it feels nice to do it.”
The first thing to consider, so, is to think about why you want to nap. “Daytime sleep can be genuinely useful when overnight rest is disturbed for reasons beyond your control – for instance, if you’re a new parent, or recovering from sickness or heavy physical exertion,” states a sleep physiologist. “But if you take a nap because your nighttime sleep seems unreliable or broken, that can be an indicator your body's sleep pressure is not as strong as it needs to be. In such situations, daytime sleep can turn into part of the problem, rather than the answer. Employ naps as a short-term solution to address immediate needs – the focus should still be a robust and regular overnight rest.”
The Perfect Snooze Time
Therefore that napping must not be too extended to disrupt your overnight rest, and best shouldn’t take place after about 3pm (depending on the time you sleep at night). What duration is wise? Advice differs. In one of the most referenced research regarding daytime sleep, researchers at Nasa discovered that space travelers experienced a boost of up to 54% in alertness and a 34% increase in cognitive performance following a nap of 26 minutes (to be precise, this included a six-minute long falling asleep phase). “I recommend using an alarm for 20 to 30 minutes – most people fall asleep within 10 minutes,” notes a specialist. “You'll find much recommendations regarding the ideal number of minutes, however, that can make people feel more stressed than anything – and the least helpful action one can do when trying to fall asleep is to stress over it.”
If you’re going to sleep for longer, steer clear of the period between 45 and 60 minutes that encourages sleep grogginess, that disoriented sensation upon waking. “Studies suggests it's more effective to take a lengthier snooze of one to one and a half hours rather than a mid-length nap,” explains the professor. “45 minutes is sufficient to put you into deep sleep and you’re more likely to feel groggy upon awakening – whereas if you extend it slightly longer to a full sleep cycle, you will probably to be on the end of a sleep cycle and are likely to wake up feeling more refreshed. Though if you're dozing for an hour and a half, it can influence how you sleep later that night.”
Establishing the Perfect Sleep Space
When it comes to specific techniques, suggestions are diverse. Certain specialists suggest employing similar routines you’d use to encourage quality nighttime sleep: a quiet room, a supportive surface and as much darkness as is feasible. Alternatively, experts propose that one could just doze on a couch in the existing light is available – to prevent post-nap grogginess and to preserve your bedroom as the space your brain links with *real* sleep. “Falling asleep is notoriously difficult to force,” says a specialist. “Lacking the urge to sleep, it is tougher to recline and practically instruct yourself to fall asleep. You need some drive available to bring the sleep on initially. Personally, I can often take a nap during the day and awaken on my own alarm-free, however, what assists most folks is to wait for a time that they’re naturally somewhat sleepy and calmly allow sleep to come.”
It’s worth experimenting, and if your choices are limited – for instance, when aiming to squeeze in 40 winks during a commute or at the office – there’s nothing wrong to use some accessories. “When I’m working with elite athletes, I advise that they not rely on napping in bed, as they’re going to have|they will
