Tuesday Edition

👋 Hi, legend!

Welcome to your Tuesday Edition. If you’re back at work this week, I hope you’re feeling refreshed and excited about the year ahead!

Today’s newsletter is inspired by a couple of brutal night shifts over the weekend. As I write this newsletter, sleep is definitely on my mind… 💭

Improve Your Nap Game

Let’s talk about naps — those brief, blissful respites that can transform your day. Whether you’re deep in that mid-afternoon trough, or you need to recharge before a big evening, napping is a skill worth perfecting. And, it’s not just a reactive tool for those who are feeling tired — naps are an important mechanism for those who are looking to get ahead for high performance, wellbeing, and longevity. It’s a simple concept, but there’s a fine art to effective napping: get it wrong, and you risk post-nap grogginess (also known as sleep inertia), or a frustrating and sleepless night.

The Benefits Of Napping

Napping is more than just an indulgence; it’s a scientifically backed way to boost cognitive performance, improve mood, and enhance creativity. A well-timed nap can combat sleep debt and help your brain consolidate information, making it an excellent tool for high performance. But timing, duration, and context are everything.

Timing Is Key

The ideal time to nap for most people is early afternoon. For most, this window aligns with the natural circadian rhythm, which dips around this time, leading to drowsiness. If you leave it too late too late, naps can interfere with your night sleep, so experts recommend you don’t sleep within eight hours of your bedtime.

If your schedule allows, experiment with a few combinations to see what works best for you. For early risers, a nap closer to midday might hit the sweet spot, while those who stay up late might benefit from a slightly later window.

Understanding Your Options

The duration of your nap is critical. When you nap, your body cycles through stages of light and deep sleep. A short nap keeps you in the lighter stages, helping you wake up feeling refreshed, while a longer session can be more restorative. Here’s a quick guide to help you choose the right length for your needs:

🔋 10-20 minutes: The classic “power nap.” This is perfect for a quick energy boost without falling into deeper sleep stages. Ideal for improving alertness and productivity.

🎲 30 minutes: This can be a tricky duration. It’s long enough to dip into deeper sleep but not long enough to complete a full cycle, so you might wake up feeling groggy.

🌊 60 minutes: A solid choice if you need a deeper recharge. This allows for a full slow-wave sleep phase, which can improve memory and problem-solving skills. However, it’s more likely to leave you feeling a bit sluggish upon waking.

🔌 90 minutes: A full sleep cycle. This is great for those who need significant recovery and want to avoid grogginess. It’s especially helpful if you’re catching up on sleep debt.

Depending on your routine, you might need to get creative with it. In the office every day? Try and grab 20 minutes in the car during your lunch break. 

Create The Ideal Nap Environment

Your nap environment plays a huge role in its quality. Here are some tips to optimise your space:

🕶️ Darken the room: Light signals your brain to stay alert. Use blackout curtains, an eye mask, or simply find a dimly lit space to rest.

🔕 Minimise noise: If you can’t control ambient noise, white noise machines or apps can help mask disruptive sounds.

❄️ Keep cool: A slightly cooler room temperature is conducive to sleep. Aim for 18-20°C.

🛋️ Comfort counts: Use a supportive pillow or recline in a comfortable chair. The goal is to feel relaxed without fully replicating your regular sleep setup.

When Napping Is Not For You

As great as naps can be, there are some situations where you should avoid them. If you struggle with insomnia or find it hard to fall asleep at night, napping during the day might be making things worse. In these cases, focus on improving your sleep hygiene instead.

Mastering Your Mindset

Some people feel guilty about taking a nap, equating it with laziness. The reality is, a well-timed nap is like rebooting your computer to help it run smoothly. It’s a deliberate strategy to recharge and perform at your best. Winston Churchill found time for a nap each day at the height of World War 1, so surely you can too! 

In Summary

Better naps start with intention. Know when to nap, how long to sleep, and create the right environment. A 20-minute power nap could be all it takes to turn your day around, while a 90-minute siesta might offer deeper restoration. The trick is to experiment and discover what works for you.

Next time you’re tempted to power through the afternoon slump, consider a strategic nap instead. Your productivity, creativity, and mood will thank you for it.

Further Reading

I wouldn’t be doing my job if I didn’t mention the incredible work of Dr Matthew Walker. If you’re interested in learning more about sleep, you should check out:

A Sleep Hygiene Checklist

Check how you’re travelling with these quick pointers to maximise your sleep quality:

1. Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day to regulate your body clock.

2. Create a sleep-friendly environment: Keep your bedroom dark, quiet, and cool (around 18–20°C) for optimal rest.

3. Limit screen time before bed: Avoid screens for at least an hour before sleep to reduce blue light exposure.

4. Be cautious with caffeine and alcohol: Avoid caffeine after midday and limit alcohol intake to prevent sleep disruption.

5. Establish a relaxing pre-bedtime routine: Unwind with calming activities like reading, meditation, or light stretching.

6. Reserve your bed for sleep only: Strengthen the mental association between your bed and rest by avoiding work, TV, or phone use in bed.

This is not an exhaustive list, but serves to form a foundation for good sleep hygiene and delivers practical steps to start improving your rest tonight.

Thanks for stopping by for another edition of The High Performance Brief. If you know someone who could benefit from a nap, forward this email on!

If you’ve got a go-to sleep hack, I’d love to hear about it. We will cover a bit more sleep stuff down the track, and I’d love to feature some thoughts from our fantastic readers.

Speak soon,

Zac

Disclaimer: The High Performance Brief is for general education purposes only. The content is not a substitute for professional healthcare or psychological services. If you have any health/mental health concerns, please consult a qualified professional.