Tune into plenty of productivity podcasters, making it simple to believe that a nap is a secret weapon: more than a band-aid following restless night, but a route towards a better memory, better spirits and possibly quicker running times. Premier League footballers are all at it – and so are musicians, fighters and high-profile executives. But if you lack a room for napping or a career that permits frequent naps, is it *truly* enough benefits to a burst of shut-eye to merit the kerfuffle? Is there a reliable way to fall asleep fast? And can you really guarantee you’ll wake up feeling refreshed, rather than worse?
Exploring The Reasons for Napping
“There are three key drivers for napping in the adult population,” says a professor of sleep and circadian science researcher. “Firstly, there's termed make-up sleep, that is what you do when you’ve had insufficient sleep the previous night. Secondly, there's prophylactic napping, when you are preparing for sleep loss in the future, for example when working overnight shifts. The third reason is “appetitive drive”, which simply comes down to desire: you get an opportunity to nap in the afternoon, and it's pleasant to nap.”
The first thing to consider, so, is to examine why you want to nap. “Daytime sleep can be truly beneficial when night sleeping is disturbed due to causes you cannot change – for example, if you’re a parent of a newborn, or you’re recovering from sickness or intense exercise,” explains a sleep specialist. “However, if you take a nap because your night sleep is unstable or unreliable, that is frequently a signal your body's sleep pressure is not where it should be. Under those circumstances, napping can become part of the issue, instead of the fix. Utilize daytime sleep as a temporary measure for short-term problems – the priority must always be a strong and predictable sleep at night.”
The Ideal Nap Length
This implies that daytime sleep shouldn’t be long enough to disrupt your sleep at night, and best shouldn’t take place after about 3pm (based on what time you go to bed in the evening). What's a reasonable length? Guidelines are mixed. Among a prominent study on the subject, space agency scientists found that astronauts experienced improvements of over 50% in attentiveness and a 34% increase in task performance post a 26-minute snooze (technically, this involved an initial six-minute nodding-off period). “I recommend using an alarm for 20 to 30 minutes – most people doze off quickly,” says a sleep expert. “There’s a lot of advice around regarding the ideal number of time, however, that can cause people to feel more anxious above all – and the worst thing you can possibly do when trying to nod off is worry about it.”
If you plan to nap for a longer period, steer clear of the 45 to 60 minute range that promotes sleep grogginess, that disoriented sensation when you awaken. “Studies would say it’s better to opt for a lengthier snooze of 60 to 90 minutes rather than a mid-length nap,” explains the sleep scientist. “Three-quarters of an hour is sufficient to send you into slow-wave sleep and it is more probable to feel disoriented when you get up – whereas if you extend it a bit longer to 60 or 90 minutes, you’re likely to be completing a full cycle and will probably awaken feeling more rejuvenated. Though if you’re sleeping for a long period, it may impact the quality of your sleep in the evening.”
Creating an Ideal Snooze Setting
Regarding specific techniques, recommendations vary. Some experts propose adopting similar routines one would use to encourage quality nighttime sleep: a silent space, a cozy bed and as much darkness as you can manage. Alternatively, experts propose that it's fine to just doze on a couch with ambient lighting happens to be around – to prevent that groggy feeling and to “protect” your bed as the space your mind associates with nighttime rest. “Sleep is quite challenging to will,” explains an expert. “Lacking any sleepiness, it is tougher to recline and essentially tell yourself to fall asleep. You need some sleep pressure available to initiate sleep to begin with. Personally, I can often nap in full light and wake up naturally alarm-free, however, what assists a lot of people is to look for an instance that they’re naturally feeling a bit drowsy and then simply allow sleep to come.”
Trying different approaches is valuable, and if your choices are limited – for example, if attempting to grab 40 winks on a train or at the office – it is perfectly fine with bringing a few tools. “Coaching professional sportspeople, I suggest that they avoid becoming accustomed to sleeping in their bed, as they’re going to have|they will
