Tune into a few performance podcasters, making it tempting to think that napping is a superpower: not just a quick fix following a bad night’s sleep, but a shortcut to improved recall, improved mood and possibly a faster 5k run time. Professional athletes swear by it – along with concert pianists, fighters and media moguls. However, if you lack a dedicated nap-room or a career that allows daytime sleep, can there *honestly* worthwhile perks to a quick nap to merit the kerfuffle? Is there a reliable way to nod off promptly? Plus, is it possible to really guarantee you will get up feeling refreshed, instead of groggy?
Understanding The Reasons for Napping
“We can identify three main reasons for taking a nap in the adult population,” says a professor of sleep and circadian science specialist. “Firstly, there's known as recovery napping, which is what happens when you’ve had insufficient sleep the previous night. The second is prophylactic napping, where you are preparing for sleep loss ahead, such as when working overnight shifts. Finally, there's “hedonic napping”, which essentially boils down to desire: there is a moment to sleep during the day, and it's enjoyable to indulge.”
The primary task to do, then, is to think about why you want to nap. “Napping can be really helpful when night sleeping is being disrupted due to causes outside your control – for instance, when you are caring for an infant, or you’re recovering from sickness or intense exercise,” says a sleep expert. “However, if you nap because your nighttime sleep is unstable or poor, that can be a signal your sleep drive is not where it needs to be. In such situations, daytime sleep can turn into a contributing factor, not the solution. Utilize daytime sleep for brief periods to address immediate needs – the main goal ought to remain a solid and consistent sleep at night.”
The Ideal Nap Duration
This implies that napping shouldn’t be long enough to interfere with your nighttime sleep, and preferably should not occur in the late afternoon (depending on when you sleep at night). What duration is wise? Guidelines are mixed. Among the most referenced research on the subject, space agency scientists noted 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 counted a six-minute falling asleep phase). “I’d suggest using an alarm for 20-30 minutes – the majority are asleep within 10 minutes,” notes a sleep expert. “There’s a lot of advice around concerning the optimal amount of time, however, that can cause people to feel more anxious above all – and the most counterproductive thing you can possibly do when attempting to get to sleep is to stress over it.”
If you’re going to take an extended nap, steer clear of the 45-60 minute window that encourages sleep inertia, that foggy state upon waking. “Research suggests it’s better to take an extended nap of one to one and a half hours rather than a mid-length nap,” notes the expert. “Three-quarters of an hour is enough time to plunge you into slow-wave sleep and it is more probable to feel disoriented upon awakening – whereas if you take it a bit longer to an hour or 90 minutes, it's likely you'll to be completing of a sleep cycle and will probably awaken feeling more alert. But if you’re sleeping for an hour and a half, it may impact how you sleep later that night.”
Finding an Ideal Snooze Setting
Regarding precise methods, recommendations vary. Certain specialists suggest using comparable habits you’d use to foster quality nighttime sleep: a silent space, a cozy bed and minimal light as possible. Some advise that it's fine to just doze on a couch with ambient lighting happens to be around – both to discourage sleep inertia and to “protect” your sleeping quarters as the place your brain links with *real* sleep. “Sleep is quite challenging to command,” explains a sleep coach. “Without the urge to sleep, it becomes harder to get comfortable and essentially command yourself to nod off. You need some drive there to start the process to begin with. Personally, I can often take a nap in full light and naturally wake up alarm-free, but what helps many individuals is to anticipate a moment when they are naturally slightly tired and then simply ease into sleep.”
Experimentation is key, and if options are scarce – for example, if attempting to squeeze in a quick nap while traveling or in a soundproof office pod – it's acceptable to use some accessories. “In my work with elite athletes, I suggest that they avoid becoming accustomed to sleeping in their bed, because they’re going to have|they will
