Hear enough productivity podcasters, and it’s tempting to convince yourself that dozing is a secret weapon: not just a sticking plaster following poor sleep, but a path to improved recall, improved mood and maybe a faster 5k run time. Professional footballers do it regularly – and so are musicians, UFC champions and media moguls. But if you don't have a special sleep space or employment that permits daytime sleep, can there *honestly* worthwhile perks to a quick nap for it to be worth the effort? Is there a reliable way to fall asleep fast? And can you truly ensure you will arise feeling improved, not worse?
Identifying Your Nap Motivation
“Experts note three primary motivations for napping among most adults,” explains an expert sleep and circadian science professor. “Firstly, there's known as recovery napping, that is what you do when you’ve had poor sleep the night before. Secondly, there's preparatory napping, when you are anticipating insufficient sleep coming up, such as during graveyard shifts. The third reason is “hedonic napping”, which basically boils down to the wish: you have an opportunity to sleep in the daytime, and it's enjoyable to indulge.”
The first thing to do, then, is to examine your reason for napping. “Daytime sleep can be genuinely useful when nighttime sleep is being disrupted for reasons beyond your control – for instance, when you are a new parent, or you’re recovering after being ill or heavy physical exertion,” says a sleep expert. “Yet when you take a nap as your nighttime sleep feels fragile or poor, that is frequently an indicator your body's sleep pressure is not as strong as it should be. Under those circumstances, napping can become part of the problem, not the solution. Employ naps as a temporary measure for temporary issues – the focus should still be a solid and consistent night’s sleep.”
The Optimal Snooze Time
This implies that napping ought not to be too extended to disrupt your nighttime sleep, and best are not recommended after about 3pm (contingent on when you sleep in the evening). What duration is wise? Advice differs. Among the most-cited studies regarding daytime sleep, researchers at Nasa noted that crew members experienced up to a 54% increase in attentiveness and a 34% increase in cognitive performance after a 26-minute nap (in detail, this counted an initial six-minute sleep onset time). “I recommend using an alarm for 20-30 minutes – most people fall asleep within 10 minutes,” explains a sleep coach. “There’s a lot of guidance out there regarding the perfect length of minutes, however, that can cause people to feel more anxious than anything – and the most counterproductive thing you can possibly do when trying to fall asleep is to be anxious.”
If you plan to take an extended nap, bypass the 45 to 60 minute range that induces sleep inertia, that foggy state upon waking. “The science suggests it’s better to take an extended nap lasting 60-90 minutes than a medium-length one,” notes the expert. “Three-quarters of an hour is sufficient to plunge you into a deep sleep stage and it is more probable to feel sluggish upon awakening – however, if you nap for a bit longer to 60 or 90 minutes, it's likely you'll to be completing a full cycle and will probably get up feeling more alert. But if you're dozing for 90 minutes, it can influence the quality of your sleep in the evening.”
Finding an Ideal Snooze Setting
Regarding precise methods, suggestions are diverse. Some experts suggest adopting similar routines one would use to foster quality nighttime sleep: a peaceful area, a cozy bed and maximum darkness as possible. Some advise that it's fine to simply nap on the sofa with ambient lighting is present – to prevent post-nap grogginess and to preserve your bed as the environment your brain links with nighttime rest. “Sleep is something really tricky to command,” notes a specialist. “Without any drowsiness, it is tougher to lie down and practically command yourself to go to sleep. There must be a natural inclination there to start the process in the first place. Personally, I can often snooze during the day and awaken on my own without a timer, but what helps a lot of people is to anticipate a time where they feel naturally feeling a bit drowsy and then simply relax into it.”
Experimentation is key, and should options are scarce – such as, when aiming to squeeze in some shut-eye during a commute or in a soundproof office pod – it's acceptable with bringing sleep aids. “In my work with professional sportspeople, I suggest that they avoid becoming accustomed to napping in bed, as they’re going to have|they will
