Tune into a few self-improvement podcasters, making it easy to believe that napping is a secret weapon: rather than a sticking plaster after a bad night’s sleep, but a path to improved recall, improved mood and maybe a faster 5k run time. Professional soccer players swear by it – as do concert pianists, fighters & media moguls. But if you lack a dedicated nap-room or a job that allows regular snoozing, can there *honestly* sufficient advantages to a quick nap to merit the effort? Does there exist a surefire technique to fall asleep fast? And can you honestly promise you’ll wake up feeling refreshed, instead of groggy?
Understanding Your Drive to Snooze
“There are three main reasons for taking a nap for many people,” explains an expert sleep science researcher. “One is known as recovery napping, that is the action you take following insufficient sleep the night before. The second is pre-emptive sleep, when you are preparing for a sleep deficit coming up, such as during on night shifts. The third is called “pleasure-based sleep”, which simply comes down to the wish: you get a chance to doze in the daytime, and it's enjoyable to nap.”
The primary task to consider, so, is consider your reason for napping. “Daytime sleep can be genuinely useful when nighttime sleep is being disrupted for reasons you cannot change – such as, when you are a parent of a newborn, or you’re recovering from sickness or heavy physical exertion,” states a sleep specialist. “However, if you’re napping because your nighttime sleep is unstable or poor, that’s often a sign your sleep drive is not where it should be. In such situations, daytime sleep can turn into part of the issue, instead of the fix. Use napping for brief periods for short-term problems – the priority should still be a solid and consistent night’s sleep.”
The Optimal Snooze Time
Therefore that napping ought not to be too extended to affect your overnight rest, and best should not occur post-3 p.m. (depending on what time you go to bed in the evening). What duration is wise? Recommendations vary. From the most referenced research on the subject, researchers at Nasa found that crew members experienced improvements of over 50% in alertness plus a 34% rise in cognitive performance following a nap of 26 minutes (in detail, this included an initial six-minute falling asleep phase). “I’d suggest setting a timer for half an hour or less – the majority fall asleep within 10 minutes,” explains a sleep coach. “You'll find much guidance out there concerning the optimal amount of minutes, yet that often lead individuals to become more anxious above all – and the worst thing one can do when trying to get to sleep is to be anxious.”
If you plan to sleep for longer, avoid the period between 45 and 60 minutes that induces sleep grogginess, that disoriented sensation upon waking. “Studies indicates it is preferable to opt for a longer nap lasting 60-90 minutes than a medium-length one,” notes the sleep scientist. “Three-quarters of an hour is long enough to plunge you into a deep sleep stage and you’re more likely to feel sluggish when you wake up – while if you nap for a little longer to 60 or 90 minutes, you will probably to be on the end of a sleep cycle and should awaken feeling more refreshed. However, if you nap for 90 minutes, it may impact your sleep that night.”
Finding the Right Sleep Space
When it comes to precise methods, advice differs. Certain specialists recommend employing the same protocol one would use to promote quality nighttime sleep: a silent space, a cozy bed and maximum darkness as is feasible. Alternatively, experts propose that one could simply nap in a chair in the existing light is available – both to discourage post-nap grogginess and to preserve your bedroom as the place you associate with *real* sleep. “Sleep is quite challenging to will,” says a sleep coach. “If you don’t have any drowsiness, it becomes harder to get comfortable and practically tell yourself to fall asleep. There’s got to be some sleep pressure present to start the process in the first place. For me, it's possible to take a nap in broad daylight and naturally wake up without an alarm, however, what assists many individuals is to wait for a moment where they feel naturally feeling a bit drowsy and just gently allow sleep to come.”
Trying different approaches is valuable, and when options are scarce – such as, if you’re trying to fit in a quick nap on a train or at the office – it's acceptable with bringing sleep aids. “When I’m working with footballers, I recommend that they not rely on napping in bed, since they’re going to have|they will
