Tune into enough performance experts, and it’s tempting to convince yourself that a nap is a secret weapon: not just a band-aid following a bad night’s sleep, but a path towards a better memory, a brighter outlook and maybe quicker running times. Elite soccer players swear by it – as do musicians, mixed martial artists & media moguls. Yet, when you don't have a dedicated nap-room or employment that encourages frequent naps, is it *truly* enough benefits to a quick nap to justify the effort? Is there a surefire technique to get to sleep quickly enough? Plus, is it possible to truly ensure you will arise feeling better, rather than worse?
Identifying Your Reasons for Napping
“Experts note three primary motivations for taking a nap for many people,” explains a leading circadian rhythm professor. “One is what we call make-up sleep, essentially what you do following a lack of sleep the previous night. Secondly, there's preparatory napping, when you are anticipating insufficient sleep in the future, such as during graveyard shifts. The third reason is “pleasure-based sleep”, which essentially is about wanting: you have a chance to nap in the daytime, and it feels nice to nap.”
The initial step to consider, therefore, is consider why you want to nap. “Daytime sleep can be really helpful when nighttime sleep is disturbed for reasons beyond your control – for example, for a parent of a newborn, or recovering from illness or intense exercise,” says a sleep physiologist. “But if you take a nap since your nighttime sleep feels fragile or poor, that is frequently a signal your body's sleep pressure is not where required. In those cases, naps can become a contributing factor, not the solution. Use napping as a short-term solution for short-term problems – the priority should still be a strong and predictable night’s sleep.”
The Perfect Nap Duration
This means that napping ought not to be too extended to interfere with your nighttime sleep, and preferably shouldn’t take place after about 3pm (depending on the time you sleep in the evening). What's a reasonable length? Recommendations vary. From the most referenced research on the subject, space agency scientists found that crew members had a boost of up to 54% in alertness and a 34% boost in cognitive performance after a 26-minute nap (to be precise, this included an initial six-minute falling asleep phase). “I’d suggest setting an alarm for 20-30 minutes – most people doze off quickly,” notes a specialist. “There is plenty of recommendations about the optimal amount of minutes, but that tends to make people feel more worried than anything – and the worst thing you can do while aiming to get to sleep is to be anxious.”
If you’re going to take an extended nap, steer clear of the period between 45 and 60 minutes that promotes sleep grogginess, that foggy state when you awaken. “The science indicates it's more effective to opt for a lengthier snooze of 60 to 90 minutes than a medium-length one,” notes the professor. “Three-quarters of an hour is sufficient to put you into deep sleep making it more likely to feel groggy when you get up – whereas if you nap for slightly longer to 60 or 90 minutes, you will probably to finish a full cycle and should get up feeling more rejuvenated. However, if you nap for a long period, it can influence the quality of your sleep that night.”
Finding the Perfect Sleep Space
Regarding precise methods, recommendations vary. Some experts recommend using similar routines you use to promote restful sleep: a peaceful area, a cozy bed and maximum darkness as is feasible. Others suggest that you should just doze on a couch in the existing light is available – to prevent post-nap grogginess and to “protect” your bed as the environment your brain links with *real* sleep. “Falling asleep is quite challenging to will,” explains a specialist. “Without any sleepiness, it is tougher to lie down and practically command yourself to fall asleep. There must be a natural inclination available to bring the sleep on to begin with. Personally, I can often take a nap during the day and wake up naturally without an alarm, though, what aids many individuals is to anticipate a time when they are naturally feeling a bit drowsy and then simply ease into sleep.”
It’s worth experimenting, and when you have few options – such as, if you’re trying to fit in some shut-eye during a commute or in a work pod – it's acceptable with bringing sleep aids. “Coaching elite athletes, I recommend that they not rely on napping in bed, as they’re going to have|they will
