Hear plenty of performance experts, and it’s tempting to think that dozing is a secret weapon: not just a band-aid after a bad night’s sleep, but a route to improved recall, better spirits and maybe quicker running times. Professional soccer players are all at it – along with musicians, UFC champions and business leaders. Yet, when you don't have a dedicated nap-room or employment that permits regular snoozing, is it *truly* worthwhile perks to a burst of shut-eye to merit the kerfuffle? Can you find a surefire technique to fall asleep fast? Plus, is it possible to honestly promise you will arise feeling refreshed, rather than worse?
Exploring The Reasons for Napping
“Experts note three main reasons for daytime sleep among most adults,” notes a professor of sleep science researcher. “The first is termed recovery napping, essentially what you do following poor sleep the previous night. Secondly, there's pre-emptive sleep, where you are pre-empting sleep loss ahead, such as during on night shifts. The third is called “appetitive drive”, which simply is about desire: you have a chance to sleep during the day, and it's pleasant to do it.”
The primary task to undertake, so, is consider why you want to nap. “Naps can be genuinely useful when nighttime sleep gets interrupted due to causes outside your control – such as, if you’re a new parent, or recovering after being ill or intense exercise,” states a sleep expert. “But if you’re napping because your sleep at night seems unreliable or poor, that is frequently an indicator your body's sleep pressure is not where required. In such situations, daytime sleep can turn into a contributing factor, rather than the answer. Use napping as a short-term solution for temporary issues – the focus should still be a strong and predictable night’s sleep.”
The Optimal Nap Duration
This implies that naps ought not to be long enough to interfere with your nighttime sleep, and ideally are not recommended post-3 p.m. (based on the time you go to bed at night). How long is sensible? Recommendations vary. In one of a prominent study on the subject, researchers at Nasa discovered that crew members showed a boost of up to 54% in alertness and a 34% boost in cognitive performance post a 26-minute snooze (technically, this included an initial six-minute falling asleep phase). “I’d suggest setting an alarm for 20-30 minutes – most people are asleep quickly,” notes a specialist. “There is plenty of advice around about the perfect length of minutes, but that tends to make people feel more stressed than anything – and the least helpful action you can do when trying to nod off is to stress over it.”
Should you decide to take an extended nap, avoid the 45 to 60 minute range that promotes that sluggish feeling, that spaced-out feeling when you awaken. “Studies would say it is preferable to opt for a longer nap of 60 to 90 minutes rather than a mid-length nap,” says the professor. “Three-quarters of an hour is long enough to plunge you into deep sleep and it is more probable to feel groggy when you wake up – however, if you take it a little longer to 60 or 90 minutes, it's likely you'll to finish a natural sleep cycle and should get up feeling more refreshed. However, if you nap for a long period, it may impact your sleep in the evening.”
Creating the Right Snooze Setting
As for exact methodologies, suggestions are diverse. Some experts recommend employing the same protocol you’d use to promote a good night’s sleep: a silent space, a cozy bed and maximum darkness as you can manage. Others suggest that one could simply nap in a chair with ambient lighting happens to be around – both to discourage sleep inertia and to “protect” your bedroom as the environment you associate with proper sleep. “Sleep is notoriously difficult to force,” explains a specialist. “Without the urge to sleep, it is tougher to get comfortable and practically tell yourself to fall asleep. There’s got to be some sleep pressure present to start the process initially. Personally, I can often nap in full light and naturally wake up alarm-free, but what helps most folks is to look for a moment that they’re naturally somewhat sleepy and just gently relax into it.”
Experimentation is key, and if options are scarce – for example, if you’re trying to grab 40 winks during a commute or at the office – it is perfectly fine to employ sleep aids. “In my work with footballers, I recommend that they avoid becoming accustomed to sleeping in their bed, because they’re going to have|they will
