Listen to a few productivity podcasters, and it’s simple to think that a nap is a secret weapon: not just a band-aid after restless night, but a path towards a better memory, a brighter outlook and possibly improved athletic performance. Elite athletes are all at it – along with professional piano players, UFC champions & media moguls. However, if you don't have a special sleep space or a job that encourages frequent naps, can there *honestly* worthwhile perks to a burst of shut-eye to merit the hassle? Is there a surefire technique to get to sleep quickly enough? Furthermore, can you honestly promise you will get up feeling refreshed, not worse?
Exploring The Drive to Snooze
“We can identify three main reasons for daytime sleep in the adult population,” explains a professor of sleep and circadian science specialist. “Firstly, there's what we call compensatory napping, essentially what happens after experiencing insufficient sleep the previous night. The second is pre-emptive sleep, which involves preparing for a sleep deficit ahead, for instance during overnight shifts. Finally, there's “hedonic napping”, which simply comes down to wanting: there is a chance to doze during the day, and it feels nice to nap.”
The initial step to do, so, is to examine your nap motivation. “Naps can be truly beneficial when overnight rest gets interrupted for reasons beyond your control – for example, if you’re caring for an infant, or if you are healing from sickness or strenuous activity,” says a sleep physiologist. “But if you nap as your night sleep is unstable or poor, that’s often a signal your sleep drive is not at the level it should be. In those cases, naps can become part of the problem, rather than the answer. Use napping for brief periods for temporary issues – the priority ought to remain a robust and regular overnight rest.”
The Perfect Nap Duration
This means that daytime sleep must not be too extended to affect your nighttime sleep, and ideally shouldn’t take place in the late afternoon (based on what time you go to bed in the evening). What duration is wise? Advice differs. Among the most-cited studies about napping, experts found that crew members experienced a boost of up to 54% in attentiveness and a 34% increase in task performance post a 26-minute snooze (in detail, this involved a six-minute long falling asleep phase). “I’d suggest using an alarm for 20-30 minutes – many individuals doze off within 10 minutes,” explains a sleep expert. “There’s a lot of guidance out there regarding the optimal amount for sleeping, but that tends to make people feel more worried above all – and the most counterproductive thing one can do while aiming to nod off is to be anxious.”
Should you decide to sleep for longer, avoid the 45 to 60 minute range that induces that sluggish feeling, that foggy state when you wake. “The science suggests it is preferable to opt for an extended nap of 60 to 90 minutes rather than a mid-length nap,” notes the sleep scientist. “45 minutes is long enough to put you into a deep sleep stage and you’re more likely to feel sluggish when you wake up – while if you nap for slightly longer to 60 or 90 minutes, you’re likely to finish a full cycle and will probably get up feeling more alert. Though if you’re sleeping for a long period, it will affect your sleep later that night.”
Creating the Perfect Nap Environment
Regarding exact methodologies, suggestions are diverse. A few professionals suggest employing the same protocol you use to encourage restful sleep: a peaceful area, a supportive surface and maximum darkness as possible. Alternatively, experts propose that you should merely snooze on the sofa in the existing light is available – to prevent that groggy feeling and to maintain your bed as the space you associate with nighttime rest. “Falling asleep is something really tricky to force,” explains a specialist. “Without the urge to sleep, it is more challenging to lie down and basically command yourself to nod off. You need a natural inclination available to bring the sleep on in the first place. For me, it's possible to take a nap in broad daylight and wake up naturally alarm-free, though, what aids a lot of people is to wait for a time where they feel naturally somewhat sleepy and just gently ease into sleep.”
It’s worth experimenting, and if you have few options – for example, if attempting to grab 40 winks on a train or in a soundproof office pod – it's acceptable to use a few tools. “When I’m working with footballers, I advise that they avoid becoming accustomed to their own bed for naps, because they’re going to have|they will
