Tune into enough self-improvement podcasters, making it simple to think that napping is a powerful tool: more than a band-aid following poor sleep, but a shortcut to a better memory, a brighter outlook and perhaps improved athletic performance. Elite soccer players swear by it – and so are concert pianists, UFC champions and high-profile executives. But if you don't have a special sleep space or a career that permits daytime sleep, can there *honestly* sufficient advantages to a burst of shut-eye for it to be worth the kerfuffle? Is there a reliable way to get to sleep quickly enough? And can you truly ensure you’ll wake up feeling improved, not worse?
Understanding Your Drive to Snooze
“There are three key drivers for daytime sleep for many people,” says a professor of sleep and circadian science researcher. “The first is termed make-up sleep, that is what happens following poor sleep the night before. Another is prophylactic napping, where you are pre-empting a sleep deficit in the future, for example if you’re working on night shifts. The third is called “hedonic napping”, which basically boils down to wanting: you have a moment to sleep in the afternoon, and it's enjoyable to do it.”
The primary task to consider, then, is to examine your nap motivation. “Daytime sleep can be truly beneficial when night sleeping is being disrupted due to causes beyond your control – such as, for a new parent, or recovering from sickness or strenuous activity,” states a sleep expert. “But if you take a nap as your sleep at night seems unreliable or broken, that can be a sign your need for sleep is not as strong as it should be. Under those circumstances, napping can become a contributing factor, not the solution. Employ naps as a temporary measure for short-term problems – the priority should still be a strong and predictable sleep at night.”
The Perfect Snooze Time
This implies that naps shouldn’t be too extended to disrupt your nighttime sleep, and best shouldn’t take place after about 3pm (contingent on the time you sleep overnight). How long is sensible? Recommendations vary. Among the most-cited studies regarding daytime sleep, experts noted that crew members showed a boost of up to 54% in alertness and a 34% increase in performance following a nap of 26 minutes (technically, this included a six-minute falling asleep phase). “My advice is using an alarm for 20 to 30 minutes – many individuals are asleep within 10 minutes,” explains a sleep expert. “You'll find much guidance out there regarding the perfect length for sleeping, however, that can make people feel more anxious above all – and the most counterproductive thing you can possibly do while aiming to nod off is to be anxious.”
Should you decide to take an extended nap, avoid the period between 45 and 60 minutes that encourages sleep inertia, that spaced-out feeling when you awaken. “The science indicates it is preferable to take a lengthier snooze of 60 to 90 minutes compared to a medium-length nap,” notes the expert. “Three-quarters of an hour is sufficient to put you into a deep sleep stage and it is more probable to feel disoriented upon awakening – whereas if you extend it a bit longer to 60 or 90 minutes, you’re likely to be on the end of a sleep cycle and will probably wake up feeling more alert. Though if you nap for 90 minutes, it may impact how you sleep in the evening.”
Finding the Right Sleep Space
When it comes to specific techniques, suggestions are diverse. Some experts suggest using similar routines one would use to foster quality nighttime sleep: a quiet room, a cozy bed and as much darkness as you can manage. Alternatively, experts propose that you should simply nap in a chair in the existing light is available – to prevent post-nap grogginess and to maintain your sleeping quarters as the space your brain links with *real* sleep. “Napping is quite challenging to will,” explains an expert. “Lacking the urge to sleep, it is tougher to get comfortable and basically instruct yourself to nod off. There’s got to be some drive available to bring the sleep on in the first place. For me, it's possible to take a nap during the day and naturally wake up alarm-free, but what helps a lot of people is to wait for a moment when they are naturally slightly tired and calmly ease into sleep.”
Experimentation is key, and should your choices are limited – such as, if you’re trying to fit in some shut-eye while traveling or in a work pod – it is perfectly fine to use some accessories. “In my work with professional sportspeople, I suggest that they don’t get used to napping in bed, because they’re going to have|they will
