Hear plenty of performance podcasters, and it’s simple to believe that napping is a superpower: not just a quick fix following poor sleep, but a shortcut to enhanced cognition, better spirits and perhaps quicker running times. Premier League footballers do it regularly – as do professional piano players, mixed martial artists & media moguls. Yet, when you lack a dedicated nap-room or a job that permits regular snoozing, is it *truly* enough benefits to a quick nap to merit the kerfuffle? Can you find a dependable method to nod off promptly? Plus, is it possible to honestly promise you will get up feeling improved, not worse?
Exploring The Reasons for Napping
“There are three primary motivations for daytime sleep for many people,” explains a professor of sleep and circadian science researcher. “One is known as recovery napping, which is what happens after experiencing insufficient sleep overnight. Another is preparatory napping, where you are preparing for insufficient sleep in the future, for example during overnight shifts. The third is called “appetitive drive”, which essentially boils down to the wish: you get a moment to sleep in the afternoon, and it's pleasant to do it.”
The first thing to consider, so, is to think about your nap motivation. “Napping can be really helpful when nighttime sleep gets interrupted because of factors you cannot change – such as, for caring for an infant, or recovering from illness or strenuous activity,” says a sleep physiologist. “Yet when you take a nap since your nighttime sleep is unstable or unreliable, that is frequently a signal your need for sleep is not at the level required. In such situations, daytime sleep can turn into part of the problem, instead of the fix. Use napping for brief periods to address immediate needs – the focus must always be a strong and predictable night’s sleep.”
The Ideal Snooze Time
This means that daytime sleep shouldn’t be sufficiently lengthy to interfere with your nighttime sleep, and best shouldn’t take place post-3 p.m. (contingent on what time you sleep overnight). How long is sensible? Guidelines are mixed. In one of a prominent study about napping, space agency scientists noted that space travelers showed improvements of over 50% in alertness plus a 34% rise in performance post a 26-minute snooze (technically, this involved a six-minute falling asleep phase). “I’d suggest using an alarm for 20 to 30 minutes – the majority fall asleep quickly,” notes a sleep coach. “There is plenty of advice around about the perfect length of time, but that tends to lead individuals to become more worried above all – and the least helpful action one can do while aiming to fall asleep is worry about it.”
If you’re going to take an extended nap, avoid the 45 to 60 minute range that promotes sleep inertia, that disoriented sensation upon waking. “Research suggests it’s better to have an extended nap of 60 to 90 minutes rather than a mid-length nap,” notes the sleep scientist. “Forty-five minutes is long enough to send you into deep sleep and you’re more likely to feel groggy when you get up – whereas if you take it a little longer to a full sleep cycle, it's likely you'll to be on the end a full cycle and will probably wake up feeling more rejuvenated. But if you nap for a long period, it may impact the quality of your sleep that night.”
Finding the Perfect Sleep Space
When it comes to specific techniques, recommendations vary. Certain specialists suggest adopting the same protocol you’d use to promote restful sleep: a peaceful area, a cozy bed and maximum darkness as is feasible. Some advise that it's fine to just doze on the sofa in the existing light happens to be around – to avoid post-nap grogginess and to maintain your sleeping quarters as the place your mind associates with proper sleep. “Napping is something really tricky to command,” notes a sleep coach. “Without any sleepiness, it becomes harder to recline and practically tell yourself to fall asleep. There’s got to be some drive there to start the process initially. Personally, I can often take a nap in full light and wake up naturally without a timer, but what helps a lot of people is to wait for an instance when they are naturally slightly tired and calmly allow sleep to come.”
It’s worth experimenting, and if your choices are limited – for example, when aiming to fit in a quick nap while traveling or in a work pod – it's acceptable to employ a few tools. “When I’m working with footballers, I advise that they not rely on sleeping in their bed, as they’re going to have|they will
