Tune into a few performance podcasters, and it’s simple to believe that dozing is a powerful tool: more than a band-aid following restless night, but a shortcut to a better memory, a brighter outlook and perhaps quicker running times. Premier League soccer players do it regularly – along with musicians, fighters and media moguls. But if you lack a dedicated nap-room or a job that permits regular snoozing, are there *really* 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 improved, instead of groggy?
Exploring Your Drive to Snooze
“We can identify three primary motivations for taking a nap for many people,” says a leading sleep and circadian science researcher. “One is what we call recovery napping, that is what you do following insufficient sleep the night before. The second is prophylactic napping, which involves pre-empting a sleep deficit coming up, for instance if you’re working graveyard shifts. The third reason is “hedonic napping”, which basically is about the wish: you get an opportunity to doze during the day, and it feels nice to indulge.”
The initial step to undertake, then, is consider why you want to nap. “Naps can be truly beneficial when nighttime sleep gets interrupted for reasons beyond your control – for instance, for a parent of a newborn, or recovering from sickness or strenuous activity,” states a sleep specialist. “Yet when you nap since your nighttime sleep seems unreliable or poor, that is frequently a sign your sleep drive is not as strong as required. In such situations, daytime sleep can turn into part of the problem, not the solution. Employ naps as a short-term solution to address immediate needs – the main goal ought to remain a strong and predictable sleep at night.”
The Perfect Snooze Time
Therefore that daytime sleep shouldn’t be long enough to affect your overnight rest, and best should not occur post-3 p.m. (based on when you go to bed at night). What's a reasonable length? Guidelines are mixed. In one of a prominent study on the subject, researchers at Nasa noted that crew members showed improvements of over 50% in alertness and a 34% increase in performance after a 26-minute nap (technically, this counted a six-minute nodding-off period). “I’d suggest setting an alarm for half an hour or less – many individuals fall asleep in under ten minutes,” says a specialist. “You'll find much guidance out there about the optimal amount of minutes, however, that can lead individuals to become more anxious above all – and the worst thing you can do when trying to get to sleep is to be anxious.”
If you plan to nap for a longer period, avoid the 45-60 minute window that encourages sleep inertia, that disoriented sensation when you wake. “Research suggests it's more effective to opt for a lengthier snooze lasting 60-90 minutes than a medium-length one,” notes the professor. “Three-quarters of an hour is long enough to plunge you into deep sleep making it more likely to feel groggy when you wake up – whereas if you extend it a little longer to a full sleep cycle, it's likely you'll to be completing a natural sleep cycle and should awaken feeling more refreshed. However, if you nap for a long period, it will affect how you sleep in the evening.”
Finding the Perfect Snooze Setting
When it comes to specific techniques, recommendations vary. A few professionals propose using the same protocol you use to encourage a good night’s sleep: a peaceful area, a cozy bed and maximum darkness as you can manage. Alternatively, experts propose that you should simply nap in a chair with ambient lighting happens to be around – to avoid post-nap grogginess and to preserve your bed as the place your brain links with proper sleep. “Sleep is quite challenging to command,” explains a sleep coach. “Without any sleepiness, it is tougher to lie down and essentially command yourself to nod off. There’s got to be some sleep pressure present to bring the sleep on in the first place. I can usually nap during the day and wake up naturally without an alarm, but what helps most folks is to look for an instance where they feel naturally slightly tired and just gently allow sleep to come.”
It’s worth experimenting, and if you have few options – for instance, if you’re trying to grab 40 winks during a commute or at the office – there’s nothing wrong with bringing sleep aids. “When I’m working with footballers, I recommend that they avoid becoming accustomed to their own bed for naps, since they’re going to have|they will
