Tune into a few performance podcasters, and it’s simple to think that a nap is a secret weapon: more than a band-aid after restless night, but a shortcut towards a better memory, improved mood and possibly improved athletic performance. Elite soccer players do it regularly – along with musicians, UFC champions & high-profile executives. Yet, when you lack a room for napping or a career that encourages regular snoozing, can there *honestly* worthwhile perks to a quick nap to merit the kerfuffle? Is there a reliable way to fall asleep fast? And can you truly ensure you will get up feeling refreshed, instead of groggy?
“We can identify three key drivers for daytime sleep for many people,” says a leading sleep science researcher. “The first is termed make-up sleep, that is what happens when you’ve had a lack of sleep the previous night. Secondly, there's pre-emptive sleep, when you are anticipating sleep loss ahead, for example if you’re working graveyard shifts. Finally, there's “hedonic napping”, which basically boils down to the wish: you get a chance to sleep in the daytime, and it's pleasant to indulge.”
The primary task to undertake, therefore, is consider your nap motivation. “Naps can be really helpful when night sleeping gets interrupted because of factors beyond your control – such as, when you are a parent of a newborn, or recovering after being ill or intense exercise,” states a sleep physiologist. “However, if you nap because your night sleep seems unreliable or unreliable, that’s often a signal your body's sleep pressure is not as strong as required. Under those circumstances, daytime sleep can turn into a contributing factor, not the solution. Employ naps as a temporary measure for temporary issues – the priority must always be a robust and regular sleep at night.”
This implies that napping must not be sufficiently lengthy to interfere with your sleep at night, and ideally shouldn’t take place in the late afternoon (based on the time you retire in the evening). What's a reasonable length? Recommendations vary. From the most referenced research about napping, researchers at Nasa noted that space travelers experienced a boost of up to 54% in vigilance plus a 34% rise in cognitive performance post a 26-minute snooze (in detail, this counted a six-minute long nodding-off period). “I’d suggest using an alarm for 20-30 minutes – many individuals fall asleep within 10 minutes,” says a sleep expert. “There’s a lot of guidance out there concerning the perfect length of time, however, that can make people feel more worried than anything else – and the worst thing you can possibly do when trying to fall asleep is to stress over it.”
If you’re going to nap for a longer period, bypass the 45-60 minute window that encourages that sluggish feeling, that spaced-out feeling when you awaken. “Research would say it’s better to take a lengthier snooze of 60 to 90 minutes rather than a mid-length nap,” notes the sleep scientist. “45 minutes is long enough to send you into slow-wave sleep and you’re more likely to feel sluggish upon awakening – whereas if you nap for a little longer to a full sleep cycle, it's likely you'll to finish a full cycle and are likely to awaken feeling more alert. However, if you're dozing for 90 minutes, it may impact your sleep later that night.”
Regarding exact methodologies, recommendations vary. Some experts propose employing the same protocol you use to promote restful sleep: a silent space, a comfortable bed and maximum darkness as you can manage. Some advise that one could simply nap on a couch with ambient lighting happens to be around – both to discourage sleep inertia and to maintain your bedroom as the space your mind associates with proper sleep. “Falling asleep is something really tricky to command,” notes an expert. “Without the urge to sleep, it is more challenging to lie down and essentially instruct yourself to go to sleep. There’s got to be a natural inclination there to start the process initially. Personally, I can often take a nap in broad daylight and naturally wake up alarm-free, but what helps a lot of people is to wait for a time when they are naturally somewhat sleepy and just gently ease into sleep.”
Trying different approaches is valuable, and if you have few options – for instance, if attempting to grab a quick nap while traveling or at the office – it's acceptable with bringing a few tools. “In my work with professional sportspeople, I suggest that they don’t get used to sleeping in their bed, because they’re going to have|they will
Elena Hartwell is a multidisciplinary artist and educator passionate about fostering creative communities in London.