Hear enough self-improvement gurus, and it’s simple to think that dozing is a powerful tool: rather than a band-aid after poor sleep, but a path towards enhanced cognition, better spirits and perhaps a faster 5k run time. Elite footballers do it regularly – along with musicians, UFC champions and media moguls. But if you haven’t got a special sleep space or employment that permits daytime sleep, is it *truly* sufficient advantages to a short sleep to merit the kerfuffle? Can you find a dependable method to nod off promptly? And can you truly ensure you’ll wake up feeling refreshed, instead of groggy?
Identifying Your Nap Motivation
“Experts note three key drivers for daytime sleep for many people,” notes a professor of sleep science researcher. “The first is what we call make-up sleep, that is the action you take when you’ve had poor sleep overnight. Another is preparatory napping, when you are anticipating a sleep deficit in the future, for example if you’re working graveyard shifts. The third is called “hedonic napping”, which simply is about desire: you get an opportunity to sleep in the afternoon, and it's enjoyable to do it.”
The initial step to undertake, therefore, is to examine your nap motivation. “Daytime sleep can be truly beneficial when nighttime sleep is disturbed because of factors outside your control – for instance, if you’re a new parent, or you’re recovering after being ill or intense exercise,” says a sleep specialist. “Yet when you take a nap as your sleep at night feels fragile or unreliable, that can be a sign your need for sleep is not at the level it needs to be. In those cases, naps can become a contributing factor, rather than the answer. Employ naps for brief periods to address immediate needs – the priority ought to remain a robust and regular sleep at night.”
The Perfect Nap Duration
Therefore that naps shouldn’t be sufficiently lengthy to interfere with your nighttime sleep, and best shouldn’t take place after about 3pm (contingent on what time you retire overnight). What's a reasonable length? Advice differs. From a prominent study regarding daytime sleep, space agency scientists noted that crew members had up to a 54% increase in vigilance and a 34% boost in performance post a 26-minute snooze (to be precise, this counted a six-minute long sleep onset time). “My advice is using an alarm for half an hour or less – many individuals fall asleep quickly,” explains a specialist. “There’s a lot of guidance out there regarding the optimal amount for sleeping, however, that can make people feel more anxious than anything else – and the least helpful action you can possibly do when trying to nod off is to be anxious.”
If you’re going to take an extended nap, bypass the period between 45 and 60 minutes that encourages that sluggish feeling, that foggy state upon waking. “Research indicates it is preferable to opt for a longer nap of one to one and a half hours compared to a medium-length nap,” notes the sleep scientist. “Forty-five minutes is enough time to put you into slow-wave sleep and it is more probable to feel sluggish upon awakening – whereas if you extend it a bit longer to an hour or 90 minutes, you’re likely to finish a full cycle and should wake up feeling more alert. Though if you nap for a long period, it can influence how you sleep that night.”
Finding an Ideal Sleep Space
As for specific techniques, suggestions are diverse. Some experts suggest adopting similar routines you use to foster restful sleep: a silent space, a cozy bed and as much darkness as you can manage. Alternatively, experts propose that one could simply nap in a chair in whatever light is available – to avoid that groggy feeling and to preserve your bedroom as the space your brain links with nighttime rest. “Napping is notoriously difficult to force,” explains an expert. “If you don’t have the urge to sleep, it is tougher to lie down and basically instruct yourself to go to sleep. There must be some drive available to bring the sleep on in the first place. Personally, I can often take a nap in full light and naturally wake up without an alarm, though, what aids many individuals is to look for a moment when they are naturally somewhat sleepy and just gently allow sleep to come.”
It’s worth experimenting, and when your choices are limited – such as, if attempting to grab some shut-eye during a commute or at the office – there’s nothing wrong with bringing sleep aids. “In my work with professional sportspeople, I suggest that they don’t get used to sleeping in their bed, since they’re going to have|they will
