The Key to a Perfect Kip: Timing, Where and for How Long?
Tune into a few productivity gurus, and you'll be easy to believe that dozing is a superpower: rather than a band-aid after a bad night’s sleep, but a shortcut towards improved recall, better spirits and possibly a faster 5k run time. Elite footballers swear by it – and so are professional piano players, UFC champions & business leaders. However, if you don't have a special sleep space or a career that encourages daytime sleep, can there *honestly* sufficient advantages to a burst of shut-eye for it to be worth the kerfuffle? Does there exist a reliable way to fall asleep fast? And can you truly ensure you will arise feeling better, rather than worse?
Identifying The Reasons for Napping
“Experts note three key drivers for daytime sleep among most adults,” explains an expert sleep science specialist. “Firstly, there's known as make-up sleep, which is what happens after experiencing insufficient sleep the previous night. Another is preparatory napping, which involves pre-empting sleep loss ahead, for example during graveyard shifts. The third reason is “hedonic napping”, which basically is about the wish: there is a moment to nap in the daytime, and it feels nice to nap.”
The primary task to do, therefore, is consider your reason for napping. “Napping can be truly beneficial when night sleeping is disturbed for reasons beyond your control – for example, if you’re caring for an infant, or if you are healing from illness or strenuous activity,” explains a sleep physiologist. “But if you take a nap because your sleep at night feels fragile or poor, that is frequently a sign your need for sleep is not where it needs to be. In such situations, naps can become a contributing factor, instead of the fix. Use napping as a short-term solution to address immediate needs – the priority must always be a solid and consistent night’s sleep.”
The Optimal Nap Length
This means that napping ought not to be sufficiently lengthy to disrupt your nighttime sleep, and ideally are not recommended in the late afternoon (based on the time you sleep at night). What duration is wise? Guidelines are mixed. In one of the most referenced research regarding daytime sleep, space agency scientists found that space travelers showed improvements of over 50% in alertness and a 34% boost in cognitive performance after a 26-minute nap (in detail, this included a six-minute falling asleep phase). “I’d suggest setting a timer for 20-30 minutes – most people are asleep quickly,” explains a specialist. “You'll find much recommendations regarding the ideal number of minutes, however, that can make people feel more stressed than anything else – and the most counterproductive thing you can do when trying to get to sleep is worry about it.”
If you plan to take an extended nap, avoid the 45-60 minute window that encourages sleep grogginess, that spaced-out feeling upon waking. “Research indicates it is preferable to take a longer nap of one to one and a half hours compared to a medium-length nap,” notes the professor. “45 minutes is enough time to plunge you into deep sleep and it is more probable to feel disoriented when you get up – however, if you extend it slightly longer to a full sleep cycle, you’re likely to be completing a natural sleep cycle and should awaken feeling more refreshed. But if you’re sleeping for an hour and a half, it may impact the quality of your sleep in the evening.”
Finding the Perfect Snooze Setting
As for exact methodologies, recommendations vary. Some experts suggest employing the same protocol you’d use to foster quality nighttime sleep: a peaceful area, a cozy bed and maximum darkness as possible. Some advise that you should just doze on the sofa with ambient lighting is available – both to discourage that groggy feeling and to “protect” your sleeping quarters as the place you associate with *real* sleep. “Falling asleep is quite challenging to force,” says an expert. “Without any sleepiness, it is more challenging to lie down and essentially tell yourself to fall asleep. You need a natural inclination available to start the process initially. Personally, I can often take a nap in full light and awaken on my own alarm-free, but what helps most folks is to anticipate a moment when they are naturally feeling a bit drowsy and just gently relax into it.”
It’s worth experimenting, and should options are scarce – for example, if you’re trying to grab 40 winks while traveling or at the office – it's acceptable to use a few tools. “In my work with professional sportspeople, I suggest that they not rely on sleeping in their bed, as they’re going to have|they will