Hear plenty of performance gurus, and it’s simple to convince yourself that a nap is a superpower: more than a sticking plaster following a bad night’s sleep, but a shortcut to enhanced cognition, better spirits and perhaps quicker running times. Elite athletes are all at it – and so are concert pianists, UFC champions and business leaders. But if you haven’t got a special sleep space or a job that allows frequent naps, are there *really* enough benefits to a quick nap to merit the effort? Does there exist a reliable way to get to sleep quickly enough? Plus, is it possible to honestly promise you will arise feeling better, not worse?
Exploring The Reasons for Napping
“Experts note three key drivers for taking a nap in the adult population,” says a leading circadian rhythm specialist. “Firstly, there's known as recovery napping, which is what happens when you’ve had poor sleep overnight. The second is pre-emptive sleep, where you are pre-empting sleep loss coming up, for example during overnight shifts. Finally, there's “appetitive drive”, which essentially comes down to the wish: there is a moment to nap during the day, and it's enjoyable to indulge.”
The first thing to do, then, is consider your reason for napping. “Naps can be really helpful when night sleeping is disturbed for reasons outside your control – such as, for caring for an infant, or you’re recovering from illness or intense exercise,” explains a sleep expert. “However, if you take a nap because your night sleep feels fragile or broken, that is frequently an indicator your sleep drive is not where required. In those cases, napping can become part of the problem, rather than the answer. Employ naps as a short-term solution for temporary issues – the focus should still be a robust and regular night’s sleep.”
The Optimal Snooze Time
This implies that napping shouldn’t be too extended to interfere with your nighttime sleep, and ideally are not recommended in the late afternoon (based on when you go to bed at night). What duration is wise? Recommendations vary. Among the most-cited studies on the subject, experts found that astronauts experienced improvements of over 50% in attentiveness plus a 34% rise in task performance following a nap of 26 minutes (technically, this counted a six-minute falling asleep phase). “I’d suggest setting a timer for 20 to 30 minutes – the majority are asleep within 10 minutes,” notes a specialist. “There is plenty of guidance out there concerning the perfect length of time, yet that often make people feel more stressed than anything – and the worst thing you can possibly do when trying to fall asleep is to stress over it.”
If you plan to nap for a longer period, avoid the 45-60 minute window that promotes sleep inertia, that foggy state when you awaken. “Studies suggests it's more effective to take a longer nap of one to one and a half hours rather than a mid-length nap,” explains the professor. “Three-quarters of an hour is enough time to put you into slow-wave sleep making it more likely to feel sluggish upon awakening – however, if you nap for a little longer to a full sleep cycle, you’re likely to finish of a sleep cycle and will probably wake up feeling more refreshed. But if you nap for a long period, it may impact how you sleep in the evening.”
Finding an Ideal Snooze Setting
Regarding specific techniques, advice differs. Certain specialists recommend using the same protocol one would use to foster restful sleep: a silent space, a supportive surface and as much darkness as is feasible. Alternatively, experts propose that it's fine to just doze on a couch in whatever light is available – to prevent post-nap grogginess and to maintain your sleeping quarters as the space your mind associates with proper sleep. “Sleep is notoriously difficult to force,” explains a sleep coach. “If you don’t have any sleepiness, it is tougher to lie down and essentially command yourself to fall asleep. There’s got to be a natural inclination available to start the process initially. For me, it's possible to nap during the day and awaken on my own without a timer, but what helps most folks is to look for a time when they are naturally somewhat sleepy and then simply relax into it.”
It’s worth experimenting, and should you have few options – such as, when aiming to squeeze in some shut-eye while traveling or in a soundproof office pod – it's acceptable with bringing some accessories. “Coaching footballers, I suggest that they not rely on their own bed for naps, because they’re going to have|they will
