The Key for a Flawless Nap: Timing, Where & for How Long?
Hear plenty of self-improvement podcasters, and you'll be simple to think that napping is a secret weapon: not just a band-aid after poor sleep, but a route to a better memory, a brighter outlook and maybe a faster 5k run time. Elite soccer players swear by it – and so are musicians, fighters & business leaders. But if you don't have a dedicated nap-room or employment that allows frequent naps, are there *really* worthwhile perks to a short sleep to justify the effort? Can you find a surefire technique to get to sleep quickly enough? Plus, is it possible to truly ensure you will arise feeling improved, instead of groggy?
Identifying Your Nap Motivation
“Experts note three primary motivations for daytime sleep for many people,” explains a professor of sleep and circadian science researcher. “The first is what we call compensatory napping, that is the action you take after experiencing poor sleep overnight. The second is preparatory napping, when you are pre-empting a sleep deficit ahead, for example when working overnight shifts. Finally, there's “hedonic napping”, which essentially boils down to the wish: you have a chance to doze during the day, and it's enjoyable to do it.”
The initial step to consider, therefore, is to examine why you want to nap. “Daytime sleep can be genuinely useful when night sleeping is being disrupted for reasons outside your control – for example, if you’re a parent of a newborn, or if you are healing after being ill or intense exercise,” states a sleep specialist. “But if you take a nap since your nighttime sleep seems unreliable or poor, that can be an indicator your need for sleep is not as strong as it should be. In such situations, naps can become a contributing factor, rather than the answer. Use napping for brief periods for temporary issues – the priority must always be a solid and consistent overnight rest.”
The Optimal Nap Duration
This means that naps ought not to be long enough to affect your nighttime sleep, and preferably are not recommended post-3 p.m. (based on when you go to bed in the evening). What duration is wise? Recommendations vary. From a prominent study about napping, experts noted that crew members had a boost of up to 54% in attentiveness and a 34% increase in task performance after a 26-minute nap (to be precise, this included a six-minute long falling asleep phase). “I recommend setting a timer for 20 to 30 minutes – the majority are asleep within 10 minutes,” explains a specialist. “There’s a lot of guidance out there regarding the ideal number for sleeping, however, that can make people feel more anxious above all – and the worst thing you can possibly do while aiming to nod off is to stress over it.”
If you’re going to nap for a longer period, bypass the period between 45 and 60 minutes that encourages sleep grogginess, that spaced-out feeling when you awaken. “The science indicates it’s better to have a longer nap lasting 60-90 minutes rather than a mid-length nap,” says the sleep scientist. “Forty-five minutes is long enough to plunge you into deep sleep and it is more probable to feel disoriented when you get up – however, if you extend it a little longer to an hour or 90 minutes, you will probably to finish a natural sleep cycle and are likely to wake up feeling more alert. However, if you're dozing for an hour and a half, it may impact the quality of your sleep that night.”
Establishing an Ideal Nap Environment
Regarding specific techniques, recommendations vary. Certain specialists propose employing similar routines you use to promote quality nighttime sleep: a peaceful area, a cozy bed and minimal light as is feasible. Some advise that it's fine to simply nap in a chair in whatever light is available – to prevent that groggy feeling and to “protect” your sleeping quarters as the space your brain links with nighttime rest. “Falling asleep is notoriously difficult to command,” explains a specialist. “Without any drowsiness, it is tougher to recline and essentially command yourself to fall asleep. There must be some drive present to start the process in the first place. I can usually snooze in full light and naturally wake up alarm-free, though, what aids most folks is to look for a time where they feel naturally slightly tired and just gently relax into it.”
Experimentation is key, and if your choices are limited – such as, if attempting to grab 40 winks during a commute or in a soundproof office pod – there’s nothing wrong to employ some accessories. “When I’m working with professional sportspeople, I recommend that they don’t get used to napping in bed, because they’re going to have|they will
