Hear plenty of self-improvement gurus, and it’s simple to think that dozing is a secret weapon: more than a band-aid after restless night, but a shortcut towards improved recall, better spirits and possibly a faster 5k run time. Elite athletes are all at it – and so are musicians, UFC champions and high-profile executives. Yet, when you don't have a special sleep space or a job that permits daytime sleep, are there *really* worthwhile perks to a short sleep for it to be worth the kerfuffle? Does there exist a reliable way to nod off promptly? Plus, is it possible to truly ensure you’ll wake up feeling better, not worse?
Understanding Your Nap Motivation
“Experts note three primary motivations for taking a nap for many people,” notes an expert sleep and circadian science professor. “One is termed recovery napping, essentially what happens following insufficient sleep the previous night. The second is pre-emptive sleep, which involves anticipating a sleep deficit coming up, for example during overnight shifts. The third is called “pleasure-based sleep”, which simply boils down to the wish: you get a moment to nap in the daytime, and it's pleasant to do it.”
The initial step to undertake, then, is to think about your nap motivation. “Naps can be really helpful when nighttime sleep is being disrupted due to causes beyond your control – such as, when you are a parent of a newborn, or you’re recovering from illness or strenuous activity,” states a sleep expert. “However, if you nap as your sleep at night seems unreliable or unreliable, that’s often a sign your need for sleep is not as strong as it needs to be. In those cases, daytime sleep can turn into part of the problem, instead of the fix. Use napping as a temporary measure for short-term problems – the priority should still be a strong and predictable overnight rest.”
The Ideal Nap Duration
Therefore that napping must not be too extended to interfere with your sleep at night, and ideally shouldn’t take place in the late afternoon (based on when you retire in the evening). What's a reasonable length? Advice differs. Among the most referenced research on the subject, space agency scientists found that space travelers had up to a 54% increase in vigilance plus a 34% rise in task performance following a nap of 26 minutes (in detail, this counted a six-minute falling asleep phase). “I recommend setting a timer for 20 to 30 minutes – the majority are asleep within 10 minutes,” notes a sleep coach. “There is plenty of guidance out there regarding the perfect length of time, yet that often cause people to feel more worried above all – and the worst thing one can do when attempting to get to sleep is to be anxious.”
Should you decide to sleep for longer, steer clear of the 45-60 minute window that promotes sleep grogginess, that disoriented sensation upon waking. “Research indicates it is preferable to opt for an extended nap lasting 60-90 minutes compared to a medium-length nap,” explains the sleep scientist. “Forty-five minutes is long enough to plunge you into slow-wave sleep and you’re more likely to feel sluggish upon awakening – however, if you take it a bit longer to a full sleep cycle, it's likely you'll to be on the end of a sleep cycle and should wake up feeling more rejuvenated. However, if you’re sleeping for an hour and a half, it may impact how you sleep that night.”
Finding an Ideal Snooze Setting
As for exact methodologies, advice differs. Certain specialists propose employing similar routines one would use to encourage quality nighttime sleep: a peaceful area, a supportive surface and minimal light as is feasible. Some advise that it's fine to merely snooze on the sofa in the existing light is present – both to discourage post-nap grogginess and to preserve your sleeping quarters as the place you associate with nighttime rest. “Napping is something really tricky to command,” notes an expert. “If you don’t have any sleepiness, it becomes harder to get comfortable and essentially instruct yourself to fall asleep. There must be some drive present to bring the sleep on in the first place. Personally, I can often snooze during the day and naturally wake up without a timer, though, what aids many individuals is to wait for an instance that they’re naturally somewhat sleepy and just gently relax into it.”
It’s worth experimenting, and if you have few options – such as, if you’re trying to squeeze in 40 winks during a commute or at the office – it is perfectly fine to use sleep aids. “Coaching elite athletes, I advise that they avoid becoming accustomed to their own bed for naps, as they’re going to have|they will
