Tune into a few productivity experts, and it’s tempting to think that napping is a secret weapon: more than a band-aid after a bad night’s sleep, but a route towards improved recall, improved mood and perhaps a faster 5k run time. Elite athletes are all at it – and so are musicians, mixed martial artists and business leaders. But if you haven’t got a special sleep space or employment that encourages regular snoozing, are there *really* enough benefits to a burst of shut-eye for it to be worth the effort? Is there a surefire technique to fall asleep fast? Furthermore, can you honestly promise you will arise feeling refreshed, instead of groggy?
Understanding Your Nap Motivation
“There are three main reasons for napping among most adults,” explains a leading sleep and circadian science researcher. “The first is known as compensatory napping, which is what you do following poor sleep the night before. Secondly, there's pre-emptive sleep, which involves anticipating insufficient sleep coming up, for example if you’re working graveyard shifts. Finally, there's “pleasure-based sleep”, which basically is about wanting: you get an opportunity to nap in the daytime, and it's enjoyable to indulge.”
The primary task to consider, so, is to think about why you want to nap. “Naps can be truly beneficial when overnight rest is being disrupted due to causes you cannot change – for instance, for a parent of a newborn, or you’re recovering from sickness or strenuous activity,” says a sleep physiologist. “Yet when you’re napping since your nighttime sleep is unstable or broken, that’s often a signal your need for sleep is not at the level required. In such situations, napping can become a contributing factor, rather than the answer. Use napping as a short-term solution for temporary issues – the focus must always be a strong and predictable overnight rest.”
The Ideal Nap Length
Therefore that daytime sleep shouldn’t be sufficiently lengthy to interfere with your overnight rest, and preferably are not recommended in the late afternoon (based on what time you go to bed at night). What's a reasonable length? Guidelines are mixed. In one of a prominent study about napping, space agency scientists found that space travelers showed up to a 54% increase in attentiveness and a 34% increase in task performance after a 26-minute nap (technically, this counted a six-minute nodding-off period). “I recommend setting a timer for 20 to 30 minutes – many individuals are asleep in under ten minutes,” notes a specialist. “There is plenty of advice around about the ideal number of minutes, however, that can lead individuals to become more worried above all – and the least helpful action you can do when trying to nod off is to be anxious.”
Should you decide to nap for a longer period, steer clear of the 45-60 minute window that induces sleep grogginess, that disoriented sensation upon waking. “Studies indicates it’s better to opt for a longer nap lasting 60-90 minutes compared to a medium-length nap,” notes the professor. “Three-quarters of an hour is enough time to plunge you into slow-wave sleep making it more likely to feel groggy when you wake up – whereas if you extend it a little longer to 60 or 90 minutes, it's likely you'll to be completing a full cycle and will probably get up feeling more rejuvenated. But if you're dozing for 90 minutes, it will affect the quality of your sleep later that night.”
Creating the Perfect Snooze Setting
As for precise methods, advice differs. Some experts recommend employing the same protocol one would use to encourage a good night’s sleep: a quiet room, a supportive surface and as much darkness as you can manage. Some advise that you should merely snooze on a couch in the existing light is present – both to discourage sleep inertia and to preserve your bedroom as the environment you associate with nighttime rest. “Sleep is quite challenging to force,” explains an expert. “Without any drowsiness, it becomes harder to lie down and practically tell yourself to nod off. There’s got to be some sleep pressure there to bring the sleep on to begin with. For me, it's possible to nap in full light and wake up naturally without a timer, though, what aids most folks is to wait for a moment where they feel naturally somewhat sleepy and then simply allow sleep to come.”
Trying different approaches is valuable, and when you have few options – such as, when aiming to fit in a quick nap during a commute or at the office – it's acceptable to use a few tools. “Coaching footballers, I advise that they not rely on sleeping in their bed, because they’re going to have|they will
