Hear a few self-improvement experts, and it’s easy to believe that dozing is a powerful tool: not just a sticking plaster following restless night, but a route towards a better memory, a brighter outlook and perhaps quicker running times. Premier League footballers do it regularly – as do concert pianists, mixed martial artists and business leaders. However, if you haven’t got a special sleep space or employment that permits regular snoozing, are there *really* sufficient advantages to a quick nap for it to be worth the effort? Can you find a dependable method to fall asleep fast? Plus, is it possible to really guarantee you will arise feeling improved, instead of groggy?
Identifying The Nap Motivation
“There are three main reasons for napping in the adult population,” notes a professor of sleep science professor. “The first is termed recovery napping, essentially what you do after experiencing poor sleep the night before. Secondly, there's preparatory napping, where you are preparing for a sleep deficit coming up, for example during graveyard shifts. The third reason is “pleasure-based sleep”, which basically is about wanting: you have a moment to doze in the afternoon, and it feels nice to indulge.”
The primary task to consider, so, is to think about why you want to nap. “Naps can be really helpful when night sleeping gets interrupted because of factors beyond your control – for example, for a new parent, or you’re recovering from sickness or strenuous activity,” explains a sleep expert. “But if you nap because your nighttime sleep seems unreliable or poor, that’s often a sign your sleep drive is not where required. Under those circumstances, naps can become part of the issue, instead of the fix. Use napping as a temporary measure to address immediate needs – the priority should still be a strong and predictable night’s sleep.”
The Perfect Snooze Time
Therefore that daytime sleep must not be too extended to affect your overnight rest, and preferably should not occur post-3 p.m. (contingent on what time you retire at night). What duration is wise? Guidelines are mixed. From the most referenced research regarding daytime sleep, researchers at Nasa noted that astronauts experienced improvements of over 50% in vigilance and a 34% boost in task performance post a 26-minute snooze (technically, this included a six-minute long falling asleep phase). “My advice is setting an alarm for 20 to 30 minutes – many individuals are asleep quickly,” says a sleep coach. “There is plenty of recommendations regarding the perfect length of time, however, that can lead individuals to become more anxious than anything – and the most counterproductive thing one can do while aiming to get to sleep is to stress over it.”
If you’re going to sleep for longer, avoid the period between 45 and 60 minutes that promotes that sluggish feeling, that foggy state when you wake. “The science indicates it is preferable to opt for an extended nap lasting 60-90 minutes than a medium-length one,” explains the expert. “Three-quarters of an hour is long enough to plunge you into a deep sleep stage and it is more probable to feel groggy when you get up – whereas if you nap for a bit longer to 60 or 90 minutes, you will probably to be completing of a sleep cycle and are likely to wake up feeling more alert. However, if you’re sleeping for a long period, it can influence the quality of your sleep later that night.”
Creating the Right Sleep Space
When it comes to precise methods, advice differs. Certain specialists recommend using similar routines one would use to encourage quality nighttime sleep: a peaceful area, a comfortable bed and as much darkness as is feasible. Some advise that it's fine to simply nap in a chair in the existing light happens to be around – to avoid sleep inertia and to maintain your bed as the environment your brain links with *real* sleep. “Falling asleep is notoriously difficult to force,” explains a specialist. “If you don’t have the urge to sleep, it becomes harder to lie down and essentially command yourself to fall asleep. There’s got to be some sleep pressure available to bring the sleep on to begin with. Personally, I can often nap in full light and naturally wake up without an alarm, but what helps many individuals is to look for an instance that they’re naturally slightly tired and just gently allow sleep to come.”
It’s worth experimenting, and when options are scarce – for example, if attempting to fit in some shut-eye during a commute or at the office – there’s nothing wrong to use some accessories. “When I’m working with elite athletes, I suggest that they don’t get used to napping in bed, as they’re going to have|they will
