Hear plenty of performance podcasters, and it’s easy to believe that dozing is a powerful tool: rather than a band-aid after a bad night’s sleep, but a route to a better memory, improved mood and possibly a faster 5k run time. Professional footballers are all at it – as do professional piano players, mixed martial artists & high-profile executives. But if you lack a dedicated nap-room or employment that encourages regular snoozing, are there *really* worthwhile perks to a burst of shut-eye to justify the effort? Is there a reliable way to nod off promptly? And can you really guarantee you will arise feeling improved, not worse?
Understanding Your Reasons for Napping
“We can identify three key drivers for napping in the adult population,” says an expert sleep science researcher. “The first is what we call recovery napping, that is the action you take after experiencing a lack of sleep overnight. Another is prophylactic napping, when you are preparing for insufficient sleep ahead, for instance if you’re working graveyard shifts. Finally, there's “hedonic napping”, which simply boils down to desire: you get an opportunity to nap during the day, and it feels nice to nap.”
The primary task to consider, therefore, is consider your nap motivation. “Naps can be truly beneficial when nighttime sleep is being disrupted for reasons outside your control – for instance, if you’re a new parent, or if you are healing from illness or heavy physical exertion,” states a sleep expert. “But if you’re napping as your night sleep feels fragile or poor, that can be an indicator your need for sleep is not where required. Under those circumstances, naps can become part of the issue, not the solution. Utilize daytime sleep as a short-term solution to address immediate needs – the main goal must always be a solid and consistent sleep at night.”
The Optimal Nap Duration
This implies that naps ought not to be sufficiently lengthy to affect your overnight rest, and ideally should not occur after about 3pm (contingent on the time you sleep overnight). What duration is wise? Guidelines are mixed. Among the most referenced research regarding daytime sleep, experts noted that astronauts showed improvements of over 50% in attentiveness plus a 34% rise in cognitive performance after a 26-minute nap (in detail, this involved a six-minute sleep onset time). “I’d suggest setting a timer for 20-30 minutes – most people fall asleep within 10 minutes,” notes a specialist. “There’s a lot of recommendations regarding the ideal number for sleeping, however, that can lead individuals to become more worried than anything – and the least helpful action you can do when trying to get to sleep is worry about it.”
If you plan to take an extended nap, steer clear of the 45-60 minute window that induces sleep inertia, that disoriented sensation when you wake. “Research would say it’s better to have a lengthier snooze of one to one and a half hours compared to a medium-length nap,” says the expert. “Three-quarters of an hour is sufficient to send you into deep sleep and it is more probable to feel disoriented when you get up – while if you nap for a little longer to an hour or 90 minutes, you will probably to be completing of a sleep cycle and are likely to awaken feeling more rejuvenated. Though if you're dozing for 90 minutes, it may impact the quality of your sleep later that night.”
Creating the Right Nap Environment
When it comes to exact methodologies, recommendations vary. Some experts recommend adopting the same protocol one would use to encourage quality nighttime sleep: a peaceful area, a cozy bed and as much darkness as you can manage. Some advise that one could merely snooze on the sofa in the existing light happens to be around – both to discourage post-nap grogginess and to “protect” your sleeping quarters as the place your brain links with nighttime rest. “Napping is something really tricky to command,” says a specialist. “Lacking the urge to sleep, it becomes harder to lie down and practically instruct yourself to fall asleep. You need some sleep pressure present to bring the sleep on initially. I can usually nap in full light and naturally wake up without a timer, however, what assists most folks is to look for a moment where they feel naturally somewhat sleepy and just gently allow sleep to come.”
It’s worth experimenting, and should your choices are limited – for example, when aiming to grab a quick nap while traveling or at the office – it is perfectly fine to employ a few tools. “In my work with professional sportspeople, I recommend that they avoid becoming accustomed to napping in bed, as they’re going to have|they will
