Tune into a few productivity podcasters, making it simple to convince yourself that dozing is a superpower: not just a quick fix after poor sleep, but a shortcut to enhanced cognition, improved mood and maybe a faster 5k run time. Premier League footballers swear by it – as do musicians, fighters and business leaders. However, if you lack a special sleep space or a career that encourages regular snoozing, is it *truly* sufficient advantages to a short sleep to justify the kerfuffle? Can you find a surefire technique to get to sleep quickly enough? And can you truly ensure you will arise feeling better, rather than worse?
Exploring Your Reasons for Napping
“Experts note three key drivers for napping among most adults,” says an expert sleep and circadian science professor. “The first is known as recovery napping, that is what happens when you’ve had insufficient sleep the previous night. Another is pre-emptive sleep, when you are preparing for a sleep deficit in the future, for example when working overnight shifts. Finally, there's “appetitive drive”, which basically comes down to desire: there is a chance to doze during the day, and it feels nice to do it.”
The primary task to undertake, so, is to think about your reason for napping. “Daytime sleep can be genuinely useful when night sleeping is being disrupted due to causes you cannot change – for example, if you’re a parent of a newborn, or if you are healing from illness or intense exercise,” explains a sleep specialist. “However, if you’re napping since 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. Under those circumstances, napping can become part of the issue, rather than the answer. Use napping as a short-term solution for short-term problems – the main goal should still be a strong and predictable overnight rest.”
The Optimal Nap Length
This implies that naps must not be long enough to affect your overnight rest, and best shouldn’t take place post-3 p.m. (based on what time you retire in the evening). What duration is wise? Recommendations vary. In one of the most-cited studies on the subject, experts discovered that astronauts showed a boost of up to 54% in vigilance and a 34% increase in cognitive performance following a nap of 26 minutes (technically, this involved a six-minute long nodding-off period). “I’d suggest using an alarm for 20-30 minutes – the majority fall asleep in under ten minutes,” notes a sleep coach. “You'll find much recommendations regarding the ideal number of minutes, however, that can lead individuals to become more anxious above all – and the worst thing you can possibly do when trying to fall asleep is to stress over it.”
Should you decide to sleep for longer, steer clear of the 45 to 60 minute range that induces that sluggish feeling, that foggy state when you awaken. “Studies suggests it's more effective to opt for a longer nap of one to one and a half hours than a medium-length one,” explains the professor. “45 minutes is long enough to send you into deep sleep making it more likely to feel disoriented when you wake up – however, if you nap for a little longer to 60 or 90 minutes, you’re likely to be completing a full cycle and will probably awaken feeling more refreshed. But if you're dozing for an hour and a half, it can influence the quality of your sleep later that night.”
Finding the Perfect Sleep Space
Regarding specific techniques, recommendations vary. A few professionals propose employing the same protocol one would use to foster restful sleep: a quiet room, a comfortable bed and minimal light as you can manage. Some advise that it's fine to simply nap in a chair in the existing light is present – both to discourage sleep inertia and to preserve your sleeping quarters as the environment your brain links with nighttime rest. “Sleep is notoriously difficult to will,” says a sleep coach. “Lacking the urge to sleep, it is tougher to recline and essentially command yourself to nod off. There must be a natural inclination present to initiate sleep initially. For me, it's possible to snooze in full light and naturally wake up without a timer, but what helps most folks is to wait for an instance where they feel naturally somewhat sleepy and then simply ease into sleep.”
Experimentation is key, and when you have few options – for example, if attempting to grab some shut-eye while traveling or in a work pod – it's acceptable to employ sleep aids. “In my work with professional sportspeople, I recommend that they don’t get used to sleeping in their bed, as they’re going to have|they will