Hear enough performance experts, and you'll be easy to believe that napping is a superpower: rather than a band-aid following restless night, but a path to improved recall, improved mood and possibly quicker running times. Premier League footballers are all at it – as do professional piano players, mixed martial artists and media moguls. Yet, when you lack a room for napping or a career that allows regular snoozing, is it *truly* worthwhile perks to a burst of shut-eye for it to be worth the hassle? Is there a dependable method to nod off promptly? Plus, is it possible to honestly promise you will arise feeling better, not worse?
Exploring Your Reasons for Napping
“Experts note three key drivers for napping among most adults,” explains a professor of sleep and circadian science researcher. “Firstly, there's termed make-up sleep, which is what you do following poor sleep the previous night. Secondly, there's preparatory napping, which involves anticipating a sleep deficit in the future, for instance if you’re working on night shifts. Finally, there's “appetitive drive”, which simply boils down to desire: you have a chance to sleep during the day, and it feels nice to indulge.”
The primary task to consider, therefore, is consider your reason for napping. “Naps can be truly beneficial when overnight rest is being disrupted for reasons you cannot change – for example, if you’re caring for an infant, or recovering from sickness or strenuous activity,” says a sleep physiologist. “But if you take a nap since your sleep at night is unstable or poor, that can be a sign your need for sleep is not where required. Under those circumstances, daytime sleep can turn into part of the problem, rather than the answer. Use napping as a short-term solution to address immediate needs – the priority should still be a strong and predictable overnight rest.”
The Ideal Nap Length
This means that daytime sleep must not be too extended to interfere with your overnight rest, and ideally should not occur post-3 p.m. (depending on when you retire at night). What's a reasonable length? Advice differs. From the most referenced research about napping, experts noted that space travelers experienced a boost of up to 54% in vigilance plus a 34% rise in performance post a 26-minute snooze (technically, this counted a six-minute sleep onset time). “My advice is using an alarm for half an hour or less – many individuals fall asleep in under ten minutes,” notes a sleep coach. “You'll find much advice around concerning the perfect length for sleeping, but that tends to lead individuals to become more anxious above all – and the most counterproductive thing you can possibly do when attempting to nod off is to stress over it.”
If you plan to nap for a longer period, avoid the period between 45 and 60 minutes that induces sleep inertia, that disoriented sensation when you wake. “The science suggests it's more effective to have a lengthier snooze of 60 to 90 minutes compared to a medium-length nap,” explains the sleep scientist. “45 minutes is sufficient to plunge you into slow-wave sleep making it more likely to feel groggy when you get up – while if you take it a bit longer to 60 or 90 minutes, you’re likely to finish a natural sleep cycle and are likely to get up feeling more alert. Though if you're dozing for a long period, it will affect how you sleep later that night.”
Finding an Ideal Sleep Space
When it comes to specific techniques, advice differs. Certain specialists suggest employing similar routines you use to foster a good night’s sleep: a quiet room, a cozy bed and minimal light as is feasible. Some advise that you should merely snooze in a chair in whatever light is available – to avoid that groggy feeling and to “protect” your bed as the place you associate with nighttime rest. “Sleep is something really tricky to force,” says a sleep coach. “Without the urge to sleep, it becomes harder to lie down and practically command yourself to go to sleep. There must be a natural inclination present to initiate sleep in the first place. For me, it's possible to take a nap in full light and wake up naturally without a timer, however, what assists many individuals is to wait for a time where they feel naturally slightly tired and then simply ease into sleep.”
Experimentation is key, and when options are scarce – such as, if attempting to grab 40 winks during a commute or at the office – it is perfectly fine with bringing a few tools. “Coaching elite athletes, I advise that they avoid becoming accustomed to napping in bed, because they’re going to have|they will
