Hear a few self-improvement podcasters, and you'll be easy to convince yourself that dozing is a secret weapon: not just a quick fix after restless night, but a shortcut towards enhanced cognition, a brighter outlook and perhaps quicker running times. Premier League footballers are all at it – as do concert pianists, mixed martial artists & business leaders. However, if you lack a special sleep space or employment that permits daytime sleep, are there *really* worthwhile perks to a short sleep to justify the kerfuffle? Is there a reliable way to fall asleep fast? And can you truly ensure you’ll wake up feeling improved, instead of groggy?
Exploring Your Reasons for Napping
“There are three main reasons for daytime sleep among most adults,” notes an expert sleep and circadian science specialist. “The first is what we call recovery napping, which is what you do following insufficient sleep the previous night. Secondly, there's prophylactic napping, when you are anticipating insufficient sleep coming up, for example when working on night shifts. Finally, there's “pleasure-based sleep”, which simply is about the wish: you get a chance to sleep during the day, and it feels nice to nap.”
The first thing to undertake, then, is consider your reason for napping. “Daytime sleep can be really helpful when overnight rest gets interrupted due to causes beyond your control – for example, when you are caring for an infant, or if you are healing after being ill or heavy physical exertion,” explains a sleep specialist. “However, if you nap because your sleep at night seems unreliable or poor, that is frequently a sign your sleep drive is not where required. Under those circumstances, napping can become part of the problem, not the solution. Use napping for brief periods for short-term problems – the main goal should still be a robust and regular overnight rest.”
The Optimal Snooze Time
Therefore that daytime sleep must not be long enough to affect your nighttime sleep, and ideally should not occur in the late afternoon (based on what time you sleep overnight). How long is sensible? Advice differs. Among a prominent study about napping, experts noted that space travelers showed improvements of over 50% in vigilance and a 34% increase in task performance after a 26-minute nap (in detail, this included an initial six-minute falling asleep phase). “I’d suggest setting a timer for 20 to 30 minutes – most people doze off in under ten minutes,” says a sleep expert. “You'll find much guidance out there regarding the ideal number for sleeping, but that tends to make people feel more worried than anything else – and the least helpful action you can possibly do when trying to nod off is to be anxious.”
If you plan to take an extended nap, bypass the 45-60 minute window that induces sleep inertia, that foggy state when you awaken. “The science would say it’s better to have a longer nap of one to one and a half hours rather than a mid-length nap,” explains the expert. “45 minutes is sufficient to plunge you into slow-wave sleep and you’re more likely to feel groggy upon awakening – whereas if you take it slightly longer to a full sleep cycle, you will probably to finish a natural sleep cycle and are likely to wake up feeling more alert. Though if you’re sleeping for 90 minutes, it may impact your sleep in the evening.”
Creating the Right Nap Environment
When it comes to precise methods, suggestions are diverse. Some experts suggest adopting comparable habits you use to promote quality nighttime sleep: a peaceful area, a supportive surface and minimal light as is feasible. Alternatively, experts propose that you should simply nap on a couch with ambient lighting is present – to prevent sleep inertia and to “protect” your sleeping quarters as the place your mind associates with proper sleep. “Napping is something really tricky to will,” notes a specialist. “Without any sleepiness, it is more challenging to get comfortable and essentially tell yourself to go to sleep. You need a natural inclination present to bring the sleep on to begin with. I can usually take a nap during the day and awaken on my own without an alarm, but what helps a lot of people is to look for a moment when they are naturally somewhat sleepy and calmly allow sleep to come.”
It’s worth experimenting, and when options are scarce – such as, if attempting to squeeze in a quick nap on a train or in a soundproof office pod – it is perfectly fine to employ a few tools. “In my work with elite athletes, I advise that they avoid becoming accustomed to napping in bed, because they’re going to have|they will