The Key to a Flawless Nap: Timing, Where and Duration?
Tune into a few self-improvement gurus, and it’s tempting to think that napping is a powerful tool: not just a sticking plaster following restless night, but a path to a better memory, a brighter outlook and maybe quicker running times. Elite footballers swear by it – and so are musicians, fighters & high-profile executives. Yet, when you don't have a room for napping or a job that permits daytime sleep, can there *honestly* sufficient advantages to a short sleep to justify the effort? Is there a dependable method to get to sleep quickly enough? And can you truly ensure you will get up feeling improved, rather than worse?
Understanding The Nap Motivation
“Experts note three key drivers for napping for many people,” says a leading sleep and circadian science specialist. “One is what we call make-up sleep, which is the action you take following insufficient sleep overnight. Another is prophylactic napping, when you are pre-empting a sleep deficit coming up, for example when working graveyard shifts. The third reason is “appetitive drive”, which simply boils down to desire: you get a moment to nap in the daytime, and it's enjoyable to do it.”
The primary task to do, therefore, is to examine why you want to nap. “Daytime sleep can be really helpful when overnight rest is disturbed due to causes you cannot change – for example, if you’re a new parent, or if you are healing after being ill or heavy physical exertion,” states a sleep physiologist. “However, if you nap since your sleep at night seems unreliable or unreliable, that’s often an indicator your sleep drive is not at the level it should be. In those cases, naps can become part of the problem, instead of the fix. Use napping for brief periods to address immediate needs – the focus should still be a solid and consistent night’s sleep.”
The Ideal Snooze Time
This implies that napping shouldn’t be long enough to affect your nighttime sleep, and ideally should not occur post-3 p.m. (contingent on what time you retire in the evening). What duration is wise? Advice differs. Among the most referenced research regarding daytime sleep, space agency scientists found that astronauts showed improvements of over 50% in alertness plus a 34% rise in cognitive performance after a 26-minute nap (technically, this included an initial six-minute nodding-off period). “I recommend using an alarm for half an hour or less – most people are asleep within 10 minutes,” says a sleep coach. “You'll find much recommendations about the perfect length of time, yet that often make people feel more stressed than anything else – and the least helpful action you can possibly do when attempting to fall asleep is worry about it.”
Should you decide to nap for a longer period, steer clear of the 45 to 60 minute range that induces that sluggish feeling, that foggy state upon waking. “Studies indicates it is preferable to take an extended nap lasting 60-90 minutes than a medium-length one,” explains the professor. “45 minutes is sufficient to plunge you into deep sleep and you’re more likely to feel groggy upon awakening – however, if you nap for slightly longer to a full sleep cycle, you’re likely to be completing a natural sleep cycle and will probably get up feeling more rejuvenated. Though if you’re sleeping for an hour and a half, it may impact your sleep that night.”
Creating the Right Sleep Space
Regarding specific techniques, recommendations vary. Certain specialists suggest employing the same protocol you use to foster quality nighttime sleep: a quiet room, a comfortable bed and minimal light as possible. Some advise that one could simply nap in a chair with ambient lighting is available – both to discourage sleep inertia and to “protect” your bedroom as the place your brain links with *real* sleep. “Sleep is notoriously difficult to will,” says an expert. “If you don’t have any sleepiness, it is more challenging to lie down and basically tell yourself to nod off. There must be some sleep pressure available to start the process to begin with. I can usually take a nap in full light and awaken on my own alarm-free, though, what aids most folks is to anticipate a moment that they’re naturally slightly tired and calmly relax into it.”
Trying different approaches is valuable, and when your choices are limited – such as, when aiming to squeeze in a quick nap during a commute or in a soundproof office pod – there’s nothing wrong to employ a few tools. “In my work with professional sportspeople, I advise that they avoid becoming accustomed to sleeping in their bed, as they’re going to have|they will
