Hear a few self-improvement podcasters, and it’s tempting to convince yourself that a nap is a secret weapon: more than a sticking plaster after poor sleep, but a shortcut to a better memory, better spirits and maybe improved athletic performance. Elite footballers do it regularly – along with professional piano players, UFC champions & high-profile executives. However, if you don't have a special sleep space or a job that encourages daytime sleep, can there *honestly* worthwhile perks to a burst of shut-eye to justify the hassle? Can you find a surefire technique to nod off promptly? And can you truly ensure you will arise feeling refreshed, rather than worse?
Identifying Your Drive to Snooze
“Experts note three key drivers for daytime sleep for many people,” says a leading sleep science specialist. “Firstly, there's what we call recovery napping, essentially what happens following poor sleep the previous night. The second is pre-emptive sleep, which involves anticipating a sleep deficit in the future, for example during overnight shifts. The third reason is “appetitive drive”, which simply is about desire: you get an opportunity to nap in the daytime, and it's enjoyable to nap.”
The initial step to consider, therefore, is to think about why you want to nap. “Napping can be truly beneficial when nighttime sleep is disturbed due to causes you cannot change – for example, when you are a parent of a newborn, or you’re recovering after being ill or heavy physical exertion,” explains a sleep expert. “Yet when you nap since your nighttime sleep is unstable or unreliable, that can be a signal your sleep drive is not where it needs to be. Under those circumstances, daytime sleep can turn into a contributing factor, rather than the answer. Use napping as a short-term solution for temporary issues – the main goal ought to remain a strong and predictable overnight rest.”
The Perfect Nap Duration
Therefore that naps must not be too extended to interfere with your sleep at night, and ideally shouldn’t take place in the late afternoon (depending on what time you retire in the evening). What's a reasonable length? Recommendations vary. In one of the most referenced research on the subject, researchers at Nasa noted that crew members showed up to a 54% increase in vigilance plus a 34% rise in task performance following a nap of 26 minutes (technically, this included a six-minute long sleep onset time). “I recommend setting a timer for 20 to 30 minutes – the majority doze off quickly,” notes a sleep coach. “There is plenty of advice around concerning the perfect length for sleeping, yet that often make people feel more stressed above all – and the most counterproductive thing you can do while aiming to nod off is worry about it.”
Should you decide to sleep for longer, steer clear of the 45-60 minute window that encourages sleep inertia, that foggy state when you awaken. “Research suggests it's more effective to have a longer nap lasting 60-90 minutes rather than a mid-length nap,” explains the sleep scientist. “Three-quarters of an hour is long enough to put you into deep sleep and you’re more likely to feel disoriented when you get up – while if you nap for a little longer to an hour or 90 minutes, you’re likely to finish a natural sleep cycle and should wake up feeling more rejuvenated. But if you’re sleeping for 90 minutes, it may impact how you sleep later that night.”
Finding the Perfect Nap Environment
Regarding specific techniques, suggestions are diverse. Some experts propose adopting the same protocol you use to promote restful sleep: a peaceful area, a supportive surface and as much darkness as possible. Some advise that it's fine to merely snooze on the sofa with ambient lighting is available – to avoid that groggy feeling and to maintain your sleeping quarters as the place your mind associates with nighttime rest. “Falling asleep is something really tricky to force,” notes a sleep coach. “Lacking any sleepiness, it is tougher to recline and basically command yourself to fall asleep. There’s got to be some sleep pressure there to start the process to begin with. I can usually snooze in full light and naturally wake up without an alarm, however, what assists most folks is to look for an instance where they feel naturally slightly tired and then simply allow sleep to come.”
Trying different approaches is valuable, and if your choices are limited – such as, if you’re trying to fit in a quick nap during a commute or at the office – there’s nothing wrong with bringing some accessories. “Coaching footballers, I recommend that they don’t get used to their own bed for naps, because they’re going to have|they will
