Tune into plenty of self-improvement podcasters, and it’s easy to think that a nap is a secret weapon: rather than a band-aid following restless night, but a shortcut to a better memory, a brighter outlook and perhaps a faster 5k run time. Elite footballers do it regularly – as do musicians, fighters & business leaders. However, if you haven’t got a special sleep space or a job that permits regular snoozing, is it *truly* enough benefits to a short sleep to merit the kerfuffle? Does there exist a reliable way to fall asleep fast? And can you truly ensure you will get up feeling better, rather than worse?
Identifying The Drive to Snooze
“There are three main reasons for daytime sleep for many people,” says an expert sleep and circadian science researcher. “The first is termed make-up sleep, which is what happens after experiencing insufficient sleep the night before. Another is prophylactic napping, where you are preparing for insufficient sleep coming up, such as during overnight shifts. The third reason is “appetitive drive”, which basically is about wanting: you get a chance to doze during the day, and it feels nice to indulge.”
The initial step to do, therefore, is consider your reason for napping. “Napping can be really helpful when nighttime sleep gets interrupted because of factors beyond your control – such as, if you’re a parent of a newborn, or if you are healing from sickness or intense exercise,” states a sleep specialist. “However, if you’re napping since your night sleep feels fragile or broken, that can be an indicator your sleep drive is not at the level it should be. In such situations, naps can become part of the issue, instead of the fix. Utilize daytime sleep as a temporary measure for temporary issues – the main goal ought to remain a robust and regular sleep at night.”
The Optimal Nap Length
This means that napping must not be too extended to disrupt your sleep at night, and preferably should not occur after about 3pm (depending on what time you retire in the evening). What's a reasonable length? Advice differs. In one of a prominent study on the subject, experts found that space travelers had up to a 54% increase in vigilance and a 34% boost in cognitive performance after a 26-minute nap (to be precise, this involved a six-minute long sleep onset time). “I’d suggest using an alarm for half an hour or less – many individuals are asleep within 10 minutes,” notes a sleep coach. “There’s a lot of recommendations concerning the optimal amount for sleeping, however, that can make people feel more stressed above all – and the most counterproductive thing you can possibly do when trying to fall asleep is to stress over it.”
If you plan to sleep for longer, bypass the 45-60 minute window that encourages sleep inertia, that foggy state upon waking. “Studies suggests it's more effective to take a longer nap lasting 60-90 minutes rather than a mid-length nap,” notes the expert. “45 minutes is long enough to plunge you into slow-wave sleep and it is more probable to feel disoriented upon awakening – while if you extend it a bit longer to 60 or 90 minutes, you’re likely to be completing a natural sleep cycle and are likely to get up feeling more alert. Though if you're dozing for a long period, it can influence your sleep in the evening.”
Establishing the Perfect Nap Environment
Regarding exact methodologies, recommendations vary. Some experts propose employing the same protocol you use to foster quality nighttime sleep: a silent space, a supportive surface and maximum darkness as you can manage. Others suggest that one could just doze on a couch with ambient lighting is available – both to discourage post-nap grogginess and to preserve your sleeping quarters as the environment you associate with proper sleep. “Sleep is quite challenging to force,” explains a specialist. “Lacking any sleepiness, it is more challenging to recline and basically command yourself to nod off. There must be a natural inclination present to bring the sleep on to begin with. I can usually nap in full light and naturally wake up alarm-free, but what helps most folks is to wait for a moment that they’re naturally slightly tired and calmly relax into it.”
Trying different approaches is valuable, and should options are scarce – for example, if attempting to fit in a quick nap while traveling or in a work pod – it is perfectly fine to use a few tools. “When I’m working with elite athletes, I suggest that they avoid becoming accustomed to their own bed for naps, as they’re going to have|they will
