Listen to a few productivity podcasters, and you'll be simple to believe that dozing is a secret weapon: not just a quick fix following a bad night’s sleep, but a shortcut towards a better memory, better spirits and maybe improved athletic performance. Elite soccer players do it regularly – and so are musicians, UFC champions and high-profile executives. However, if you lack a dedicated nap-room or employment that allows regular snoozing, can there *honestly* worthwhile perks to a short sleep for it to be worth the hassle? Is there a dependable method to fall asleep fast? And can you honestly promise you will arise feeling refreshed, instead of groggy?
Exploring Your Reasons for Napping
“We can identify three key drivers for taking a nap for many people,” says a professor of sleep science professor. “Firstly, there's known as compensatory napping, essentially the action you take after experiencing a lack of sleep overnight. Secondly, there's prophylactic napping, which involves anticipating a sleep deficit in the future, such as if you’re working on night shifts. Finally, there's “pleasure-based sleep”, which basically is about desire: you have a moment to sleep in the afternoon, and it feels nice to do it.”
The first thing to consider, therefore, is consider your reason for napping. “Naps can be genuinely useful when nighttime sleep is disturbed due to causes you cannot change – for instance, when you are a new parent, or if you are healing from sickness or heavy physical exertion,” says a sleep physiologist. “But if you take a nap because your night sleep seems unreliable or poor, that’s often a sign your need for sleep is not where it needs to be. In those cases, daytime sleep can turn into a contributing factor, rather than the answer. Employ naps as a temporary measure for short-term problems – the priority should still be a strong and predictable night’s sleep.”
The Optimal Nap Length
Therefore that napping ought not to be long enough to affect your nighttime sleep, and preferably are not recommended post-3 p.m. (contingent on the time you retire at night). How long is sensible? Recommendations vary. In one of the most-cited studies about napping, space agency scientists found that astronauts showed up to a 54% increase in vigilance plus a 34% rise in performance after a 26-minute nap (technically, this involved a six-minute long falling asleep phase). “I’d suggest using an alarm for 20-30 minutes – most people doze off in under ten minutes,” explains a sleep expert. “You'll find much guidance out there regarding the ideal number of minutes, but that tends to make people feel more stressed than anything else – and the least helpful action you can do when attempting to nod off is to be anxious.”
If you’re going to sleep for longer, bypass the period between 45 and 60 minutes that promotes that sluggish feeling, that foggy state when you wake. “Studies suggests it’s better to take a longer nap of one to one and a half hours compared to a medium-length nap,” explains the sleep scientist. “45 minutes is enough time to put you into slow-wave sleep and you’re more likely to feel groggy when you wake up – however, if you nap for a bit longer to 60 or 90 minutes, you will probably to finish a full cycle and will probably awaken feeling more rejuvenated. But if you nap for 90 minutes, it can influence your sleep in the evening.”
Creating an Ideal Nap Environment
Regarding precise methods, advice differs. Some experts propose employing the same protocol one would use to promote a good night’s sleep: a silent space, a comfortable bed and minimal light as possible. Alternatively, experts propose that you should just doze on a couch in the existing light is present – to prevent post-nap grogginess and to preserve your bedroom as the place your brain links with proper sleep. “Napping is notoriously difficult to will,” notes a specialist. “Without the urge to sleep, it is more challenging to lie down and basically instruct yourself to fall asleep. There must be a natural inclination present to start the process initially. Personally, I can often take a nap in full light and awaken on my own alarm-free, however, what assists most folks is to look for a moment when they are naturally slightly tired and calmly ease into sleep.”
Trying different approaches is valuable, and should options are scarce – for instance, if attempting to fit in 40 winks on a train or in a work pod – it's acceptable to employ a few tools. “In my work with elite athletes, I recommend that they avoid becoming accustomed to napping in bed, because they’re going to have|they will
