Tune into a few productivity podcasters, and you'll be tempting to convince yourself that a nap is a powerful tool: rather than a band-aid following poor sleep, but a route to a better memory, a brighter outlook and possibly a faster 5k run time. Premier League athletes are all at it – as do concert pianists, UFC champions and business leaders. However, if you haven’t got a special sleep space or a job that encourages regular snoozing, is it *truly* enough benefits to a short sleep to merit the hassle? Does there exist a reliable way to nod off promptly? And can you really guarantee you will get up feeling better, rather than worse?
Identifying The Drive to Snooze
“There are three primary motivations for daytime sleep in the adult population,” notes an expert sleep science professor. “The first is what we call recovery napping, essentially what you do when you’ve had poor sleep the night before. The second is preparatory napping, where you are anticipating a sleep deficit ahead, for example if you’re working on night shifts. The third reason is “pleasure-based sleep”, which basically comes down to the wish: there is an opportunity to nap in the afternoon, and it's enjoyable to do it.”
The primary task to consider, so, is to examine your reason for napping. “Napping can be truly beneficial when nighttime sleep is disturbed because of factors you cannot change – such as, for a new parent, or if you are healing after being ill or strenuous activity,” states a sleep specialist. “However, if you’re napping because your night sleep seems unreliable or broken, that is frequently an indicator your need for sleep is not where it needs to be. Under those circumstances, daytime sleep can turn into part of the issue, instead of the fix. Employ naps as a short-term solution to address immediate needs – the priority ought to remain a robust and regular overnight rest.”
The Optimal Snooze Time
This means that daytime sleep shouldn’t be sufficiently lengthy to affect your sleep at night, and preferably should not occur after about 3pm (contingent on the time you retire in the evening). What's a reasonable length? Advice differs. From the most-cited studies regarding daytime sleep, experts found that space travelers experienced improvements of over 50% in alertness and a 34% boost in performance post a 26-minute snooze (technically, this involved a six-minute sleep onset time). “I’d suggest using an alarm for 20-30 minutes – the majority doze off quickly,” explains a sleep expert. “You'll find much recommendations concerning the perfect length for sleeping, however, that can lead individuals to become more worried than anything – and the least helpful action you can possibly do while aiming to get to sleep is to be anxious.”
If you plan to nap for a longer period, bypass the period between 45 and 60 minutes that promotes that sluggish feeling, that foggy state when you awaken. “Studies suggests it’s better to opt for an extended nap of 60 to 90 minutes rather than a mid-length nap,” says the professor. “45 minutes is enough time to put you into deep sleep making it more likely to feel groggy when you wake up – however, if you extend it a little longer to an hour or 90 minutes, you’re likely to be on the end a natural sleep cycle and will probably wake up feeling more alert. But if you’re sleeping for 90 minutes, it may impact how you sleep in the evening.”
Finding the Right Sleep Space
Regarding specific techniques, recommendations vary. Certain specialists propose employing comparable habits you’d use to encourage restful sleep: a quiet room, a comfortable bed and maximum darkness as is feasible. Others suggest that it's fine to simply nap on the sofa with ambient lighting is available – both to discourage post-nap grogginess and to maintain your bed as the space your mind associates with proper sleep. “Falling asleep is notoriously difficult to command,” explains an expert. “Without any sleepiness, it is more challenging to lie down and essentially command yourself to fall asleep. You need a natural inclination present to start the process initially. For me, it's possible to take a nap in broad daylight and naturally wake up alarm-free, but what helps most folks is to wait for a moment where they feel naturally slightly tired and just gently ease into sleep.”
Trying different approaches is valuable, and if you have few options – such as, if you’re trying to grab some shut-eye on a train or at the office – it is perfectly fine with bringing sleep aids. “In my work with footballers, I advise that they not rely on sleeping in their bed, since they’re going to have|they will
