Listen to a few performance podcasters, and you'll be simple to convince yourself that dozing is a secret weapon: rather than a sticking plaster after poor sleep, but a route towards a better memory, a brighter outlook and perhaps improved athletic performance. Premier League athletes do it regularly – as do musicians, UFC champions and business leaders. However, if you don't have a dedicated nap-room or a job that permits regular snoozing, is it *truly* enough benefits to a short sleep to merit the effort? Does there exist a reliable way to fall asleep fast? Furthermore, can you honestly promise you will get up feeling refreshed, rather than worse?
Identifying Your Drive to Snooze
“Experts note three main reasons for napping in the adult population,” notes a professor of circadian rhythm professor. “Firstly, there's known as recovery napping, essentially what happens when you’ve had a lack of sleep overnight. Secondly, there's pre-emptive sleep, when you are anticipating a sleep deficit in the future, such as during on night shifts. The third is called “pleasure-based sleep”, which basically is about wanting: you get a chance to sleep during the day, and it's enjoyable to indulge.”
The primary task to do, so, is to think about your reason for napping. “Naps can be truly beneficial when night sleeping is being disrupted because of factors beyond your control – for example, if you’re a new parent, or recovering from illness or strenuous activity,” says a sleep specialist. “Yet when you take a nap since your night sleep seems unreliable or unreliable, that can be an indicator your need for sleep is not as strong as it should be. In such situations, naps can become part of the issue, not the solution. Use napping as a temporary measure for short-term problems – the priority should still be a strong and predictable overnight rest.”
The Perfect Nap Length
Therefore that napping must not be long enough to interfere with your sleep at night, and best are not recommended after about 3pm (depending on when you go to bed at night). How long is sensible? Recommendations vary. Among a prominent study about napping, researchers at Nasa found that crew members experienced up to a 54% increase in alertness and a 34% increase in performance post a 26-minute snooze (in detail, this involved a six-minute sleep onset time). “I’d suggest using an alarm for 20 to 30 minutes – most people fall asleep quickly,” says a sleep expert. “You'll find much advice around concerning the optimal amount of minutes, but that tends to make people feel more anxious than anything else – and the least helpful action you can possibly do when trying to fall asleep is worry about it.”
If you’re going to nap for a longer period, bypass the 45 to 60 minute range that promotes sleep grogginess, that foggy state when you awaken. “Studies would say it's more effective to have an extended nap lasting 60-90 minutes than a medium-length one,” notes the expert. “Forty-five minutes is long enough to plunge you into slow-wave sleep making it more likely to feel groggy when you wake up – however, if you extend it a little longer to a full sleep cycle, it's likely you'll to be completing a full cycle and are likely to awaken feeling more rejuvenated. However, if you're dozing for a long period, it will affect your sleep in the evening.”
Creating an Ideal Sleep Space
As for specific techniques, recommendations vary. Some experts suggest using similar routines one would use to promote quality nighttime sleep: a silent space, a cozy bed and maximum darkness as possible. Others suggest that it's fine to just doze on a couch with ambient lighting is available – both to discourage sleep inertia and to preserve your sleeping quarters as the environment your mind associates with *real* sleep. “Falling asleep is notoriously difficult to will,” notes an expert. “Lacking any drowsiness, it is tougher to get comfortable and practically command yourself to fall asleep. There must be some drive there to initiate sleep initially. I can usually nap during the day and awaken on my own alarm-free, but what helps many individuals is to look for an instance where they feel naturally somewhat sleepy and calmly ease into sleep.”
Experimentation is key, and should options are scarce – such as, if attempting to grab a quick nap while traveling or in a soundproof office pod – it's acceptable with bringing some accessories. “When I’m working with elite athletes, I advise that they not rely on sleeping in their bed, since they’re going to have|they will
