Hear plenty of productivity gurus, making it tempting to think that napping is a powerful tool: rather than a band-aid following restless night, but a path towards improved recall, better spirits and possibly a faster 5k run time. Professional footballers are all at it – along with musicians, UFC champions & high-profile executives. Yet, when you haven’t got a room for napping or a job that encourages frequent naps, is it *truly* sufficient advantages to a quick nap to merit the kerfuffle? Can you find a reliable way to fall asleep fast? And can you honestly promise you will get up feeling refreshed, instead of groggy?
Identifying The Nap Motivation
“We can identify three primary motivations for daytime sleep for many people,” says an expert sleep science specialist. “The first is known as make-up sleep, which is what you do following insufficient sleep overnight. Another is preparatory napping, where you are pre-empting insufficient sleep ahead, such as when working overnight shifts. Finally, there's “pleasure-based sleep”, which basically boils down to wanting: you have a chance to nap during the day, and it's pleasant to indulge.”
The first thing to undertake, so, is consider why you want to nap. “Napping can be genuinely useful when night sleeping is being disrupted because of factors beyond your control – for example, for a new parent, or you’re recovering from illness or intense exercise,” says a sleep specialist. “However, if you take a nap as your night sleep feels fragile or unreliable, that is frequently an indicator your body's sleep pressure is not at the level required. In such situations, naps can become part of the issue, instead of the fix. Use napping as a short-term solution to address immediate needs – the main goal must always be a solid and consistent overnight rest.”
The Optimal Snooze Time
This means that daytime sleep ought not to be too extended to affect your nighttime sleep, and ideally shouldn’t take place in the late afternoon (based on when you go to bed overnight). What's a reasonable length? Recommendations vary. From the most referenced research about napping, experts discovered that crew members showed up to a 54% increase in vigilance and a 34% increase in task performance post a 26-minute snooze (technically, this included a six-minute falling asleep phase). “I’d suggest setting an alarm for 20 to 30 minutes – the majority fall asleep in under ten minutes,” notes a sleep coach. “You'll find much advice around regarding the perfect length of minutes, however, that can lead individuals to become more worried than anything – and the most counterproductive thing you can do while aiming to fall asleep is worry about it.”
Should you decide to take an extended nap, avoid the period between 45 and 60 minutes that induces sleep grogginess, that disoriented sensation when you awaken. “Studies suggests it’s better to have a longer nap of one to one and a half hours compared to a medium-length nap,” notes the professor. “45 minutes is long enough to plunge you into slow-wave sleep and it is more probable to feel disoriented upon awakening – however, if you extend it a little longer to a full sleep cycle, you’re likely to finish a natural sleep cycle and are likely to wake up feeling more alert. Though if you’re sleeping for a long period, it will affect your sleep that night.”
Creating the Perfect Snooze Setting
When it comes to specific techniques, recommendations vary. Some experts propose employing comparable habits you use to foster restful sleep: a peaceful area, a cozy bed and minimal light as possible. Alternatively, experts propose that you should simply nap on the sofa in whatever light is present – to prevent sleep inertia and to “protect” your bedroom as the place your brain links with *real* sleep. “Falling asleep is something really tricky to force,” says a specialist. “Without any sleepiness, it becomes harder to recline and practically tell yourself to go to sleep. There must be some sleep pressure there to initiate sleep in the first place. For me, it's possible to nap in broad daylight and naturally wake up alarm-free, however, what assists most folks is to anticipate an instance when they are naturally slightly tired and calmly relax into it.”
Experimentation is key, and if your choices are limited – for example, if attempting to fit in 40 winks while traveling or at the office – it's acceptable to employ sleep aids. “When I’m working with footballers, I recommend that they avoid becoming accustomed to their own bed for naps, because they’re going to have|they will
