Hear plenty of productivity experts, making it simple to convince yourself that napping is a secret weapon: not just a band-aid following poor sleep, but a route towards enhanced cognition, improved mood and possibly improved athletic performance. Elite footballers swear by it – along with concert pianists, mixed martial artists and media moguls. Yet, when you lack a dedicated nap-room or a job that permits frequent naps, is it *truly* sufficient advantages to a burst of shut-eye for it to be worth the hassle? Does there exist a reliable way to nod off promptly? And can you truly ensure you’ll wake up feeling refreshed, not worse?
Exploring Your Reasons for Napping
“We can identify three main reasons for taking a nap in the adult population,” says a leading circadian rhythm researcher. “The first is what we call make-up sleep, essentially the action you take after experiencing poor sleep overnight. Secondly, there's preparatory napping, where you are anticipating sleep loss ahead, for example if you’re working on night shifts. Finally, there's “pleasure-based sleep”, which simply boils down to the wish: you get a moment to sleep during the day, and it's enjoyable to do it.”
The initial step to consider, therefore, is to think about your reason for napping. “Napping can be truly beneficial when night sleeping is being disrupted for reasons outside your control – for example, if you’re caring for an infant, or if you are healing from illness or heavy physical exertion,” says a sleep expert. “Yet when you take a nap because your sleep at night is unstable or poor, that’s often a sign your sleep drive is not at the level it needs to be. In such situations, daytime sleep can turn into a contributing factor, instead of the fix. Use napping for brief periods for short-term problems – the priority must always be a robust and regular overnight rest.”
The Ideal Nap Duration
This means that daytime sleep shouldn’t be long enough to affect your nighttime sleep, and preferably shouldn’t take place after about 3pm (based on what time you sleep in the evening). What's a reasonable length? Guidelines are mixed. In one of the most referenced research regarding daytime sleep, space agency scientists discovered that astronauts had a boost of up to 54% in vigilance and a 34% boost in task performance following a nap of 26 minutes (technically, this involved a six-minute long falling asleep phase). “I recommend using an alarm for half an hour or less – the majority doze off within 10 minutes,” says a sleep expert. “There’s a lot of advice around regarding the optimal amount of minutes, yet that often lead individuals to become more worried than anything else – and the most counterproductive thing one can do when trying to get to sleep is to stress over it.”
If you’re going to sleep for longer, avoid the period between 45 and 60 minutes that encourages that sluggish feeling, that disoriented sensation when you wake. “Research suggests it is preferable to have a longer nap of 60 to 90 minutes rather than a mid-length nap,” notes the expert. “Three-quarters of an hour is long enough to plunge you into slow-wave sleep and it is more probable to feel disoriented upon awakening – however, if you extend it a bit longer to a full sleep cycle, it's likely you'll to be completing a natural sleep cycle and should wake up feeling more alert. However, if you're dozing for a long period, it will affect your sleep that night.”
Establishing an Ideal Snooze Setting
As for precise methods, advice differs. Some experts recommend using the same protocol you use to promote a good night’s sleep: a quiet room, a comfortable bed and minimal light as is feasible. Alternatively, experts propose that you should merely snooze in a chair with ambient lighting is present – both to discourage sleep inertia and to “protect” your sleeping quarters as the place your brain links with nighttime rest. “Sleep is notoriously difficult to force,” says an expert. “Without any sleepiness, it is tougher to get comfortable and basically instruct yourself to nod off. There’s got to be some drive available to start the process initially. I can usually nap during the day and awaken on my own without a timer, however, what assists many individuals is to look for an instance that they’re naturally slightly tired and then simply ease into sleep.”
It’s worth experimenting, and when options are scarce – such as, when aiming to fit in a quick nap while traveling or in a work pod – it's acceptable to employ some accessories. “When I’m working with footballers, I recommend that they not rely on napping in bed, as they’re going to have|they will
