Listen to plenty of productivity podcasters, and it’s tempting to convince yourself that napping is a powerful tool: rather than a quick fix following poor sleep, but a path towards a better memory, a brighter outlook and possibly improved athletic performance. Elite footballers are all at it – as do concert pianists, UFC champions & media moguls. But if you lack a dedicated nap-room or a career that encourages daytime sleep, is it *truly* sufficient advantages to a quick nap for it to be worth the kerfuffle? Can you find a reliable way to fall asleep fast? Plus, is it possible to truly ensure you will get up feeling better, instead of groggy?
Exploring Your Reasons for Napping
“Experts note three main reasons for daytime sleep among most adults,” says an expert sleep science specialist. “Firstly, there's termed make-up sleep, which is what you do following a lack of sleep the night before. Secondly, there's pre-emptive sleep, when you are pre-empting a sleep deficit coming up, such as during graveyard shifts. Finally, there's “appetitive drive”, which basically boils down to the wish: there is an opportunity to nap during the day, and it feels nice to do it.”
The first thing to do, therefore, is to examine why you want to nap. “Naps can be really helpful when overnight rest is disturbed for reasons beyond your control – such as, when you are caring for an infant, or you’re recovering after being ill or intense exercise,” says a sleep physiologist. “However, if you nap as your sleep at night is unstable or broken, that is frequently a signal your need for sleep is not at the level it should be. In those cases, napping can become part of the issue, rather than the answer. Use napping for brief periods for temporary issues – the focus must always be a strong and predictable night’s sleep.”
The Perfect Nap Duration
Therefore that daytime sleep shouldn’t be too extended to affect your nighttime sleep, and preferably are not recommended after about 3pm (contingent on what time you go to bed at night). How long is sensible? Guidelines are mixed. In one of the most referenced research on the subject, experts found that space travelers had improvements of over 50% in attentiveness and a 34% increase in performance post a 26-minute snooze (to be precise, this counted a six-minute sleep onset time). “My advice is setting a timer for 20 to 30 minutes – many individuals are asleep within 10 minutes,” says a sleep expert. “There is plenty of recommendations concerning the optimal amount of minutes, yet that often lead individuals to become more worried than anything else – and the worst thing you can do while aiming to get to sleep is to stress over it.”
If you plan to sleep for longer, avoid the 45 to 60 minute range that induces sleep inertia, that disoriented sensation when you wake. “Research would say it’s better to take a longer nap of 60 to 90 minutes compared to a medium-length nap,” says the expert. “Three-quarters of an hour is sufficient to send you into slow-wave sleep and it is more probable to feel sluggish when you wake up – whereas if you nap for a little longer to an hour or 90 minutes, you’re likely to be on the end a full cycle and will probably awaken feeling more refreshed. However, if you're dozing for a long period, it can influence how you sleep that night.”
Establishing an Ideal Snooze Setting
Regarding precise methods, recommendations vary. Some experts propose using similar routines one would use to foster a good night’s sleep: a quiet room, a comfortable bed and minimal light as possible. Others suggest that it's fine to simply nap on a couch in the existing light is available – both to discourage sleep inertia and to preserve your bedroom as the place your brain links with proper sleep. “Napping is something really tricky to command,” explains an expert. “Lacking the urge to sleep, it is tougher to get comfortable and essentially command yourself to nod off. There must be a natural inclination there to bring the sleep on to begin with. I can usually nap in full light and wake up naturally without an alarm, but what helps most folks is to anticipate a moment that they’re naturally feeling a bit drowsy and just gently allow sleep to come.”
Experimentation is key, and when you have few options – for instance, when aiming to squeeze in a quick nap while traveling or in a soundproof office pod – it's acceptable with bringing some accessories. “When I’m working with professional sportspeople, I advise that they not rely on their own bed for naps, since they’re going to have|they will