Listen to a few self-improvement gurus, making it tempting to convince yourself that napping is a powerful tool: more than a band-aid after restless night, but a shortcut to enhanced cognition, better spirits and perhaps improved athletic performance. Professional athletes do it regularly – and so are professional piano players, mixed martial artists & high-profile executives. However, if you don't have a dedicated nap-room or employment that encourages frequent naps, is it *truly* sufficient advantages to a burst of shut-eye to justify the kerfuffle? Does there exist a dependable method to fall asleep fast? Plus, is it possible to really guarantee you will arise feeling refreshed, not worse?
Exploring The Nap Motivation
“We can identify three main reasons for daytime sleep for many people,” explains a leading sleep science specialist. “One is termed make-up sleep, essentially what you do after experiencing insufficient sleep the night before. Another is prophylactic napping, when you are anticipating a sleep deficit coming up, for example during overnight shifts. The third reason is “hedonic napping”, which simply boils down to desire: you have a moment to doze in the daytime, and it feels nice to nap.”
The initial step to undertake, so, is to examine your reason for napping. “Napping can be genuinely useful when night sleeping gets interrupted because of factors beyond your control – for example, when you are caring for an infant, or if you are healing from sickness or heavy physical exertion,” states a sleep physiologist. “But if you’re napping since your night sleep is unstable or broken, that’s often a sign your sleep drive is not as strong as it needs to be. In such situations, daytime sleep can turn into part of the problem, not the solution. Employ naps as a temporary measure to address immediate needs – the priority must always be a strong and predictable night’s sleep.”
The Optimal Nap Duration
Therefore that naps shouldn’t be sufficiently lengthy to affect your nighttime sleep, and best are not recommended after about 3pm (contingent on the time you sleep at night). How long is sensible? Guidelines are mixed. Among the most referenced research regarding daytime sleep, researchers at Nasa discovered that space travelers had up to a 54% increase in vigilance and a 34% increase in performance post a 26-minute snooze (technically, this involved an initial six-minute nodding-off period). “I recommend setting an alarm for half an hour or less – many individuals fall asleep quickly,” notes a specialist. “There is plenty of advice around about the ideal number for sleeping, yet that often cause people to feel more worried than anything else – and the worst thing you can possibly do when attempting to nod off is worry about it.”
If you plan to sleep for longer, avoid the 45 to 60 minute range that promotes sleep inertia, that spaced-out feeling when you awaken. “Research would say it's more effective to have a longer nap of 60 to 90 minutes rather than a mid-length nap,” explains the sleep scientist. “45 minutes is sufficient to send you into slow-wave sleep and you’re more likely to feel disoriented when you get up – whereas if you take it slightly longer to a full sleep cycle, you will probably to be on the end a full cycle and should awaken feeling more refreshed. Though if you're dozing for a long period, it may impact how you sleep in the evening.”
Finding the Right Nap Environment
As for specific techniques, suggestions are diverse. Certain specialists propose employing similar routines you use to promote a good night’s sleep: a silent space, a cozy bed and minimal light as is feasible. Some advise that it's fine to just doze on a couch in the existing light is present – both to discourage sleep inertia and to preserve your bed as the environment you associate with nighttime rest. “Napping is quite challenging to command,” notes an expert. “Lacking any sleepiness, it is tougher to get comfortable and practically 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 snooze in full light and wake up naturally alarm-free, but what helps many individuals is to anticipate an instance that they’re naturally slightly tired and then simply ease into sleep.”
It’s worth experimenting, 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 – it is perfectly fine to employ a few tools. “When I’m working with professional sportspeople, I recommend that they avoid becoming accustomed to sleeping in their bed, since they’re going to have|they will
