Hear a few productivity gurus, and you'll be tempting to believe that dozing is a powerful tool: rather than a sticking plaster after restless night, but a path towards a better memory, better spirits and maybe a faster 5k run time. Premier League soccer players swear by it – as do concert pianists, fighters and high-profile executives. However, if you don't have a room for napping or a career that permits daytime sleep, is it *truly* worthwhile perks to a burst of shut-eye to justify the kerfuffle? Is there a surefire technique to fall asleep fast? Furthermore, can you truly ensure you will get up feeling refreshed, not worse?
Identifying The Reasons for Napping
“We can identify three main reasons for daytime sleep among most adults,” notes an expert circadian rhythm professor. “Firstly, there's termed recovery napping, which is what you do following poor sleep the previous night. Secondly, there's preparatory napping, where you are pre-empting insufficient sleep in the future, for example during on night shifts. The third reason is “appetitive drive”, which simply comes down to desire: you have a moment to doze in the afternoon, and it's pleasant to nap.”
The initial step to do, then, is consider why you want to nap. “Napping can be truly beneficial when overnight rest gets interrupted due to causes outside your control – for example, when you are a new parent, or recovering after being ill or heavy physical exertion,” says a sleep expert. “But if you nap as your nighttime sleep feels fragile or poor, that’s often an indicator your sleep drive is not where it needs to be. Under those circumstances, napping can become part of the problem, not the solution. Use napping as a short-term solution for temporary issues – the focus ought to remain a robust and regular sleep at night.”
The Perfect Nap Duration
Therefore that naps ought not to be long enough to disrupt your overnight rest, and preferably shouldn’t take place after about 3pm (contingent on when you sleep in the evening). What duration is wise? Advice differs. In one of the most-cited studies on the subject, experts discovered that space travelers showed a boost of up to 54% in vigilance and a 34% increase in task performance following a nap of 26 minutes (technically, this included an initial six-minute falling asleep phase). “I recommend using an alarm for 20 to 30 minutes – the majority are asleep within 10 minutes,” notes a sleep coach. “There is plenty of advice around about the optimal amount of minutes, however, that can cause people to feel more stressed above all – and the most counterproductive thing you can possibly do when trying to nod off is to stress over it.”
If you plan to nap for a longer period, steer clear of the 45 to 60 minute range that promotes sleep inertia, that disoriented sensation upon waking. “Studies suggests it’s better to opt for an extended nap of 60 to 90 minutes than a medium-length one,” explains the expert. “Three-quarters of an hour is sufficient to send you into a deep sleep stage and you’re more likely to feel sluggish when you wake up – while if you nap for a little longer to 60 or 90 minutes, you will probably to be completing a full cycle and will probably get up feeling more alert. However, if you're dozing for 90 minutes, it will affect how you sleep in the evening.”
Creating the Perfect Snooze Setting
When it comes to precise methods, suggestions are diverse. Some experts propose adopting similar routines you’d use to encourage a good night’s sleep: a silent space, a comfortable bed and maximum darkness as is feasible. Alternatively, experts propose that it's fine to just doze in a chair with ambient lighting happens to be around – both to discourage that groggy feeling and to maintain your bed as the environment you associate with proper sleep. “Sleep is notoriously difficult to command,” explains a sleep coach. “Without any sleepiness, it is more challenging to lie down and practically tell yourself to go to sleep. There must be a natural inclination available to start the process in the first place. Personally, I can often snooze in broad daylight and naturally wake up without an alarm, but what helps many individuals is to wait for a moment that they’re naturally somewhat sleepy and just gently allow sleep to come.”
It’s worth experimenting, and should you have few options – for example, if you’re trying to fit in a quick nap during a commute or in a soundproof office pod – there’s nothing wrong to employ some accessories. “When I’m working with professional sportspeople, I recommend that they don’t get used to napping in bed, since they’re going to have|they will
