Listen to enough performance podcasters, and it’s tempting to believe that dozing is a powerful tool: not just a band-aid following a bad night’s sleep, but a path towards a better memory, improved mood and possibly improved athletic performance. Professional footballers are all at it – and so are professional piano players, UFC champions and high-profile executives. Yet, when you haven’t got a dedicated nap-room or employment that allows daytime sleep, is it *truly* enough benefits to a short sleep to justify the hassle? Is there a reliable way to fall asleep fast? Furthermore, can you really guarantee you’ll wake up feeling better, not worse?
Understanding The Drive to Snooze
“There are three primary motivations for daytime sleep among most adults,” notes a professor of sleep and circadian science specialist. “The first is termed make-up sleep, that is what happens after experiencing a lack of sleep overnight. Secondly, there's preparatory napping, where you are pre-empting insufficient sleep ahead, such as when working on night shifts. Finally, there's “pleasure-based sleep”, which simply is about wanting: there is a chance to doze in the daytime, and it's enjoyable to indulge.”
The first thing to consider, therefore, is consider your reason for napping. “Daytime sleep can be genuinely useful when night sleeping gets interrupted for reasons outside your control – such as, when you are caring for an infant, or you’re recovering from illness or strenuous activity,” explains a sleep physiologist. “But if you take a nap because your night sleep feels fragile or unreliable, that is frequently an indicator your need for sleep is not at the level it should be. Under those circumstances, daytime sleep can turn into part of the problem, instead of the fix. Utilize daytime sleep as a temporary measure for short-term problems – the focus should still be a solid and consistent night’s sleep.”
The Optimal Nap Duration
This means that napping ought not to be sufficiently lengthy to affect your nighttime sleep, and preferably are not recommended in the late afternoon (contingent on what time you go to bed at night). What duration is wise? Guidelines are mixed. Among the most referenced research on the subject, experts found that crew members had up to a 54% increase in vigilance plus a 34% rise in cognitive performance following a nap of 26 minutes (technically, this counted an initial six-minute falling asleep phase). “I recommend setting a timer for half an hour or less – most people fall asleep within 10 minutes,” says a sleep expert. “There’s a lot of guidance out there concerning the perfect length of time, however, that can make people feel more stressed than anything – and the least helpful action you can possibly do while aiming to get to sleep is worry about it.”
If you plan to take an extended nap, steer clear of the 45-60 minute window that induces that sluggish feeling, that disoriented sensation upon waking. “The science suggests it's more effective to have an extended nap lasting 60-90 minutes compared to a medium-length nap,” notes the sleep scientist. “45 minutes is long enough to put you into a deep sleep stage and it is more probable to feel disoriented when you wake up – however, if you take it a bit longer to 60 or 90 minutes, you will probably to finish of a sleep cycle and are likely to wake up feeling more rejuvenated. Though if you're dozing for 90 minutes, it can influence your sleep that night.”
Establishing the Right Sleep Space
As for exact methodologies, advice differs. A few professionals suggest using similar routines you use to encourage a good night’s sleep: a quiet room, a comfortable bed and minimal light as you can manage. Some advise that you should just doze in a chair in the existing light is present – both to discourage that groggy feeling and to maintain your sleeping quarters as the place your brain links with proper sleep. “Sleep is notoriously difficult to command,” explains an expert. “Without any drowsiness, it is tougher to get comfortable and basically command yourself to nod off. There must be a natural inclination there to bring the sleep on initially. For me, it's possible to take a nap in full light and awaken on my own without a timer, though, what aids most folks is to anticipate a moment that they’re naturally feeling a bit drowsy and then simply relax into it.”
It’s worth experimenting, and should you have few options – for instance, if attempting to squeeze in a quick nap while traveling or in a work pod – it is perfectly fine with bringing a few tools. “When I’m working with footballers, I recommend that they not rely on napping in bed, because they’re going to have|they will
