Hear a few productivity podcasters, making it easy to believe that napping is a superpower: not just a band-aid following a bad night’s sleep, but a path to a better memory, a brighter outlook and maybe a faster 5k run time. Premier League soccer players do it regularly – as do musicians, fighters and high-profile executives. However, if you haven’t got a special sleep space or a job that allows daytime sleep, can there *honestly* worthwhile perks to a quick nap for it to be worth the hassle? Is there a reliable way to fall asleep fast? Plus, is it possible to honestly promise you will get up feeling refreshed, instead of groggy?
Understanding Your Reasons for Napping
“Experts note three primary motivations for taking a nap in the adult population,” explains a professor of sleep science researcher. “One is known as make-up sleep, essentially the action you take after experiencing a lack of sleep overnight. The second is preparatory napping, which involves anticipating a sleep deficit in the future, for instance when working graveyard shifts. Finally, there's “pleasure-based sleep”, which simply boils down to desire: you have an opportunity to doze in the daytime, and it's enjoyable to do it.”
The primary task to undertake, so, is consider your reason for napping. “Daytime sleep can be truly beneficial when nighttime sleep is being disrupted because of factors outside your control – for instance, for caring for an infant, or if you are healing after being ill or intense exercise,” explains a sleep specialist. “Yet when you nap because your nighttime sleep seems unreliable or broken, that is frequently an indicator your body's sleep pressure is not at the level it should be. Under those circumstances, daytime sleep can turn into a contributing factor, not the solution. Employ naps as a temporary measure to address immediate needs – the focus should still be a strong and predictable overnight rest.”
The Optimal Snooze Time
This implies that naps shouldn’t be long enough to affect your overnight rest, and preferably are not recommended in the late afternoon (based on what time you sleep in the evening). What duration is wise? Recommendations vary. From the most referenced research regarding daytime sleep, space agency scientists discovered that crew members showed up to a 54% increase in vigilance and a 34% boost in task performance following a nap of 26 minutes (in detail, this included a six-minute sleep onset time). “I recommend using an alarm for 20-30 minutes – most people are asleep within 10 minutes,” says a sleep coach. “There is plenty of guidance out there regarding the optimal amount for sleeping, but that tends to lead individuals to become more worried than anything – and the worst thing one can do when attempting to nod off is worry about it.”
Should you decide to take an extended nap, bypass the 45 to 60 minute range that induces sleep inertia, that disoriented sensation when you wake. “The science would say it is preferable to have a lengthier snooze lasting 60-90 minutes compared to a medium-length nap,” notes the sleep scientist. “Three-quarters of an hour is enough time to put you into a deep sleep stage and you’re more likely to feel disoriented upon awakening – however, if you extend it slightly longer to 60 or 90 minutes, you will probably to be on the end a full cycle and should wake up feeling more refreshed. However, if you nap for 90 minutes, it will affect the quality of your sleep later that night.”
Finding an Ideal Nap Environment
Regarding specific techniques, advice differs. Certain specialists recommend employing comparable habits you’d use to promote quality nighttime sleep: a quiet room, a cozy bed and maximum darkness as is feasible. Alternatively, experts propose that it's fine to just doze on the sofa with ambient lighting is available – to avoid that groggy feeling and to maintain your bedroom as the space you associate with proper sleep. “Napping is quite challenging to command,” explains a specialist. “Lacking the urge to sleep, it is tougher to lie down and practically tell yourself to nod off. There’s got to be a natural inclination available to start the process in the first place. For me, it's possible to nap in full light and wake up naturally alarm-free, however, what assists many individuals is to anticipate a moment when they are naturally somewhat sleepy and then simply ease into sleep.”
It’s worth experimenting, and when your choices are limited – for instance, if attempting to grab 40 winks on a train or in a soundproof office pod – it's acceptable to employ some accessories. “When I’m working with footballers, I recommend that they don’t get used to sleeping in their bed, as they’re going to have|they will
