Hear plenty of performance podcasters, and it’s tempting to think that napping is a secret weapon: not just a quick fix following restless night, but a path towards a better memory, a brighter outlook and maybe a faster 5k run time. Premier League athletes do it regularly – as do musicians, UFC champions and business leaders. Yet, when you haven’t got a special sleep space or employment that encourages daytime sleep, can there *honestly* worthwhile perks to a burst of shut-eye for it to be worth the hassle? Is there a reliable way to get to sleep quickly enough? And can you really guarantee you will arise feeling better, instead of groggy?
Understanding Your Reasons for Napping
“Experts note three key drivers for napping among most adults,” explains a leading sleep and circadian science professor. “One is what we call recovery napping, which is what you do after experiencing poor sleep the previous night. The second is pre-emptive sleep, when you are pre-empting a sleep deficit in the future, for example when working on night shifts. The third is called “hedonic napping”, which essentially boils down to wanting: you get a chance to sleep during the day, and it's enjoyable to nap.”
The primary task to undertake, therefore, is consider why you want to nap. “Naps can be truly beneficial when nighttime sleep is disturbed due to causes beyond your control – such as, if you’re a parent of a newborn, or you’re recovering from illness or intense exercise,” explains a sleep expert. “Yet when you nap as your night sleep is unstable or unreliable, that can be an indicator your need for sleep is not where required. In those cases, napping can become part of the problem, instead of the fix. Utilize daytime sleep as a temporary measure for short-term problems – the priority ought to remain a strong and predictable sleep at night.”
The Ideal Nap Duration
This implies that naps must not be sufficiently lengthy to affect your overnight rest, and preferably are not recommended post-3 p.m. (depending on what time you go to bed at night). What's a reasonable length? Guidelines are mixed. Among the most referenced research regarding daytime sleep, researchers at Nasa noted that astronauts showed a boost of up to 54% in alertness plus a 34% rise in task performance after a 26-minute nap (to be precise, this involved an initial six-minute falling asleep phase). “I’d suggest setting an alarm for 20-30 minutes – most people are asleep quickly,” says a sleep expert. “You'll find much advice around regarding the optimal amount of time, but that tends to lead individuals to become more anxious than anything – and the most counterproductive thing you can possibly do while aiming to nod off is worry about it.”
If you plan to nap for a longer period, steer clear of the 45-60 minute window that induces that sluggish feeling, that spaced-out feeling when you wake. “Research would say it's more effective to take a lengthier snooze of 60 to 90 minutes compared to a medium-length nap,” explains the sleep scientist. “45 minutes is sufficient to send you into slow-wave sleep and you’re more likely to feel disoriented upon awakening – while if you nap for a little longer to 60 or 90 minutes, you will probably to be completing a full cycle and should awaken feeling more alert. But if you nap for an hour and a half, it will affect your sleep later that night.”
Creating the Right Sleep Space
When it comes to exact methodologies, recommendations vary. A few professionals propose adopting the same protocol one would use to foster a good night’s sleep: a peaceful area, a supportive surface and minimal light as is feasible. Some advise that one could simply nap on a couch in whatever light is available – both to discourage that groggy feeling and to “protect” your bed as the place you associate with *real* sleep. “Napping is something really tricky to will,” explains a sleep coach. “Lacking the urge to sleep, it becomes harder to recline and practically tell yourself to fall asleep. There must be some sleep pressure available to start the process in the first place. I can usually snooze in broad daylight and wake up naturally alarm-free, but what helps a lot of people is to anticipate an instance where they feel naturally feeling a bit drowsy and calmly ease into sleep.”
Experimentation is key, and when your choices are limited – such as, if you’re trying to grab 40 winks while traveling or in a work pod – it's acceptable to employ sleep aids. “In my work with elite athletes, I suggest that they avoid becoming accustomed to sleeping in their bed, as they’re going to have|they will