Listen to plenty of productivity podcasters, and it’s tempting to convince yourself that napping is a secret weapon: more than a sticking plaster after restless night, but a route to a better memory, better spirits and perhaps a faster 5k run time. Elite footballers swear by it – and so are musicians, UFC champions and media moguls. But if you haven’t got a dedicated nap-room or a career that encourages daytime sleep, can there *honestly* worthwhile perks to a quick nap to justify the effort? Can you find a reliable way to nod off promptly? Furthermore, can you really guarantee you will arise feeling improved, instead of groggy?
Understanding Your Reasons for Napping
“Experts note three main reasons for daytime sleep among most adults,” explains a professor of circadian rhythm professor. “The first is known as compensatory napping, essentially the action you take after experiencing a lack of sleep the previous night. The second is preparatory napping, where you are anticipating a sleep deficit coming up, such as if you’re working on night shifts. The third is called “appetitive drive”, which essentially comes down to desire: you get a moment to sleep in the daytime, and it's pleasant to indulge.”
The primary task to do, therefore, is to examine your reason for napping. “Daytime sleep can be genuinely useful when nighttime sleep is disturbed for reasons beyond your control – for example, when you are caring for an infant, or recovering after being ill or heavy physical exertion,” says a sleep expert. “Yet when you take a nap because your sleep at night seems unreliable or poor, that can be an indicator your sleep drive is not as strong as it needs to be. In those cases, daytime sleep can turn into part of the issue, instead of the fix. Use napping as a temporary measure for short-term problems – the main goal ought to remain a robust and regular overnight rest.”
The Perfect Nap Duration
This means that naps ought not to be too extended to interfere with your nighttime sleep, and preferably are not recommended after about 3pm (contingent on what time you retire at night). What duration is wise? Recommendations vary. In one of the most referenced research about napping, space agency scientists found that crew members showed a boost of up to 54% in vigilance and a 34% boost in performance post a 26-minute snooze (to be precise, this included a six-minute long sleep onset time). “I recommend setting a timer for half an hour or less – many individuals are asleep quickly,” notes a sleep coach. “You'll find much guidance out there concerning the perfect length of time, yet that often make people feel more anxious than anything else – and the most counterproductive thing you can do when attempting to fall asleep is worry about it.”
If you’re going to take an extended nap, avoid the period between 45 and 60 minutes that promotes sleep grogginess, that disoriented sensation upon waking. “Research suggests it’s better to have an extended nap lasting 60-90 minutes rather than a mid-length nap,” says the professor. “Three-quarters of an hour is enough time to send you into slow-wave sleep and it is more probable to feel sluggish when you get up – while 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. However, if you're dozing for a long period, it will affect the quality of your sleep that night.”
Finding an Ideal Snooze Setting
As for exact methodologies, suggestions are diverse. A few professionals suggest employing similar routines one would use to promote quality nighttime sleep: a peaceful area, a supportive surface and maximum darkness as you can manage. Some advise that you should merely snooze on the sofa in whatever light is present – both to discourage post-nap grogginess and to maintain your bed as the space your brain links with *real* sleep. “Sleep is something really tricky to will,” notes a specialist. “Lacking any drowsiness, it is tougher to lie down and basically instruct yourself to nod off. You need some sleep pressure present to bring the sleep on initially. Personally, I can often snooze in broad daylight and naturally wake up without a timer, though, what aids many individuals is to wait for a moment when they are naturally feeling a bit drowsy and just gently relax into it.”
Experimentation is key, and when you have few options – for example, if you’re trying to grab some shut-eye during a commute or at the office – there’s nothing wrong to employ some accessories. “In my work with footballers, I advise that they avoid becoming accustomed to their own bed for naps, because they’re going to have|they will
