Hear enough productivity podcasters, and it’s easy to convince yourself that dozing is a superpower: rather than a band-aid after poor sleep, but a shortcut towards a better memory, a brighter outlook and perhaps quicker running times. Premier League athletes are all at it – and so are professional piano players, fighters and business leaders. Yet, when you haven’t got a dedicated nap-room or a career that encourages daytime sleep, can there *honestly* worthwhile perks to a short sleep for it to be worth the kerfuffle? Does there exist a surefire technique to nod off promptly? And can you honestly promise you will arise feeling better, not worse?
Understanding Your Reasons for Napping
“There are three main reasons for napping among most adults,” explains a leading circadian rhythm researcher. “One is what we call make-up sleep, which is what you do following poor sleep overnight. Another is prophylactic napping, where you are anticipating a sleep deficit ahead, such as during graveyard shifts. The third reason is “hedonic napping”, which basically comes down to desire: you get a chance to nap during the day, and it's pleasant to nap.”
The primary task to consider, then, is to think about your reason for napping. “Daytime sleep can be genuinely useful when overnight rest is being disrupted for reasons outside your control – for instance, if you’re a parent of a newborn, or recovering from illness or heavy physical exertion,” explains a sleep specialist. “But if you take a nap since your sleep at night is unstable or unreliable, that is frequently a signal your body's sleep pressure is not where required. In such situations, daytime sleep can turn into part of the issue, rather than the answer. Use napping as a temporary measure to address immediate needs – the main goal should still be a robust and regular night’s sleep.”
The Optimal Nap Length
Therefore that naps must not be sufficiently lengthy to interfere with your nighttime sleep, and ideally are not recommended in the late afternoon (based on what time you go to bed overnight). What's a reasonable length? Guidelines are mixed. In one of a prominent study on the subject, experts found that crew members showed improvements of over 50% in alertness plus a 34% rise in cognitive performance after a 26-minute nap (in detail, this involved a six-minute sleep onset time). “I recommend setting a timer for 20-30 minutes – the majority fall asleep quickly,” notes a sleep coach. “There is plenty of recommendations regarding the ideal number of minutes, however, that can make people feel more stressed than anything – and the worst thing you can do while aiming to fall asleep is worry about it.”
If you plan to take an extended nap, avoid the period between 45 and 60 minutes that promotes sleep grogginess, that spaced-out feeling when you awaken. “The science indicates it's more effective to have a lengthier snooze of 60 to 90 minutes compared to a medium-length nap,” says the professor. “Forty-five minutes is sufficient to plunge you into deep sleep and you’re more likely to feel groggy when you get up – however, if you nap for a bit longer to a full sleep cycle, you will probably to be on the end a full cycle and will probably wake up feeling more rejuvenated. But if you’re sleeping for a long period, it will affect your sleep that night.”
Establishing the Right Snooze Setting
Regarding exact methodologies, suggestions are diverse. Certain specialists suggest using the same protocol you use to promote a good night’s sleep: a quiet room, a supportive surface and minimal light as you can manage. Some advise that one could simply nap on the sofa in the existing light is present – to avoid that groggy feeling and to “protect” your sleeping quarters as the place you associate with nighttime rest. “Falling asleep is quite challenging to will,” notes a sleep coach. “Lacking any sleepiness, it is tougher to get comfortable and basically tell yourself to fall asleep. You need some sleep pressure present to bring the sleep on to begin with. For me, it's possible to nap in full light and naturally wake up alarm-free, though, what aids most folks is to wait for an instance when they are naturally feeling a bit drowsy and just gently ease into sleep.”
Experimentation is key, and when options are scarce – for example, if you’re trying to fit in some shut-eye during a commute or in a soundproof office pod – there’s nothing wrong to use some accessories. “In my work with professional sportspeople, I suggest that they avoid becoming accustomed to their own bed for naps, since they’re going to have|they will
