Tune into enough productivity podcasters, and it’s easy to convince yourself that napping is a secret weapon: not just a sticking plaster following poor sleep, but a route towards a better memory, a brighter outlook and maybe improved athletic performance. Premier League footballers are all at it – along with concert pianists, UFC champions and high-profile executives. Yet, when you don't have a special sleep space or employment that allows frequent naps, are there *really* worthwhile perks to a short sleep for it to be worth the hassle? Is there a surefire technique to fall asleep fast? Plus, is it possible to truly ensure you will arise feeling better, instead of groggy?
Exploring The Reasons for Napping
“There are three primary motivations for taking a nap among most adults,” explains a professor of circadian rhythm professor. “The first is what we call compensatory napping, essentially what happens when you’ve had insufficient sleep the previous night. The second is prophylactic napping, when you are anticipating a sleep deficit coming up, for example if you’re working graveyard shifts. Finally, there's “hedonic napping”, which basically is about desire: there is a moment to nap in the afternoon, and it's pleasant to nap.”
The first thing to do, therefore, is to think about your reason for napping. “Naps can be truly beneficial when night sleeping is disturbed for reasons outside your control – for example, for caring for an infant, or you’re recovering from illness or intense exercise,” explains a sleep expert. “However, if you nap as your sleep at night feels fragile or poor, that can be a signal your need for sleep is not as strong as it should be. In such situations, naps can become a contributing factor, not the solution. Utilize daytime sleep for brief periods for temporary issues – the focus should still be a solid and consistent sleep at night.”
The Optimal Snooze Time
This means that naps must not be too extended to affect your sleep at night, and preferably should not occur post-3 p.m. (depending on what time you retire overnight). What's a reasonable length? Advice differs. In one of the most-cited studies on the subject, researchers at Nasa discovered that crew members experienced improvements of over 50% in vigilance and a 34% increase in cognitive performance following a nap of 26 minutes (technically, this counted a six-minute sleep onset time). “My advice is using an alarm for 20 to 30 minutes – most people are asleep quickly,” says a sleep expert. “There’s a lot of recommendations concerning the perfect length of time, however, that can make people feel more worried above all – and the least helpful action you can possibly do while aiming to fall asleep is to stress over it.”
If you’re going to take an extended nap, steer clear of the 45-60 minute window that encourages sleep grogginess, that disoriented sensation upon waking. “Research indicates it is preferable to take a lengthier snooze of 60 to 90 minutes than a medium-length one,” says the sleep scientist. “Three-quarters of an hour is long enough to send you into slow-wave sleep making it more likely to feel disoriented when you get up – while if you extend it a little longer to 60 or 90 minutes, you’re likely to finish a natural sleep cycle and will probably wake up feeling more rejuvenated. But if you're dozing for 90 minutes, it may impact your sleep later that night.”
Creating the Perfect Nap Environment
Regarding exact methodologies, advice differs. Some experts recommend using the same protocol one would use to promote restful sleep: a quiet room, a supportive surface and minimal light as you can manage. Some advise that it's fine to just doze on the sofa in whatever light is available – to prevent sleep inertia and to preserve your bed as the space your brain links with proper sleep. “Sleep is something really tricky to will,” notes a sleep coach. “Without any sleepiness, it becomes harder to get comfortable and practically command yourself to nod off. There must be a natural inclination present to initiate sleep in the first place. For me, it's possible to nap in broad daylight and awaken on my own without a timer, however, what assists many individuals is to wait for an instance when they are naturally feeling a bit drowsy and just gently ease into sleep.”
Trying different approaches is valuable, and if your choices are limited – for example, when aiming to squeeze in a quick nap on a train or in a work pod – there’s nothing wrong to use a few tools. “When I’m working with footballers, I suggest that they not rely on their own bed for naps, because they’re going to have|they will
