Tune into plenty of productivity podcasters, making it simple to convince yourself that napping is a powerful tool: rather than a band-aid following poor sleep, but a shortcut towards improved recall, a brighter outlook and maybe quicker running times. Elite footballers do it regularly – and so are professional piano players, fighters and business leaders. But if you don't have a special sleep space or a job that allows frequent naps, is it *truly* worthwhile perks to a quick nap to justify the hassle? Can you find a reliable way to fall asleep fast? Furthermore, can you honestly promise you will arise feeling better, not worse?
Understanding The Drive to Snooze
“Experts note three key drivers for daytime sleep among most adults,” explains a professor of sleep science professor. “One is what we call make-up sleep, which is the action you take after experiencing poor sleep the night before. The second is prophylactic napping, where you are pre-empting a sleep deficit ahead, such as during on night shifts. Finally, there's “hedonic napping”, which basically is about the wish: you get an opportunity to doze during the day, and it's pleasant to indulge.”
The first thing to do, then, is to examine why you want to nap. “Daytime sleep can be genuinely useful when night sleeping is disturbed due to causes outside your control – for instance, if you’re a parent of a newborn, or you’re recovering after being ill or heavy physical exertion,” explains a sleep specialist. “However, if you’re napping since your sleep at night is unstable or unreliable, that can be a signal your body's sleep pressure is not as strong as it should be. In such situations, napping can become part of the issue, rather than the answer. Use napping as a temporary measure for temporary issues – the main goal ought to remain a robust and regular overnight rest.”
The Perfect Nap Duration
This implies that napping shouldn’t be sufficiently lengthy to interfere with your sleep at night, and preferably shouldn’t take place after about 3pm (based on when you retire overnight). How long is sensible? Guidelines are mixed. In one of the most-cited studies on the subject, experts discovered that space travelers showed a boost of up to 54% in vigilance plus a 34% rise in cognitive performance post a 26-minute snooze (in detail, this involved a six-minute long falling asleep phase). “I recommend using an alarm for 20-30 minutes – most people doze off within 10 minutes,” says a sleep coach. “You'll find much guidance out there regarding the ideal number of time, yet that often make people feel more worried above all – and the most counterproductive thing you can do when attempting to get to sleep is worry about it.”
If you plan to nap for a longer period, avoid the 45 to 60 minute range that encourages that sluggish feeling, that spaced-out feeling when you wake. “Research suggests it’s better to have a longer nap of one to one and a half hours rather than a mid-length nap,” notes the sleep scientist. “Three-quarters of an hour is long enough to send you into deep sleep making it more likely to feel disoriented when you get up – whereas if you extend it slightly longer to 60 or 90 minutes, it's likely you'll to be on the end of a sleep cycle and should wake up feeling more rejuvenated. However, if you nap for 90 minutes, it can influence the quality of your sleep in the evening.”
Creating an Ideal Nap Environment
Regarding precise methods, recommendations vary. Some experts suggest adopting the same protocol you use to promote restful sleep: a quiet room, a comfortable bed and as much darkness as is feasible. Alternatively, experts propose that it's fine to merely snooze on a couch in whatever light happens to be around – both to discourage post-nap grogginess and to maintain your sleeping quarters as the environment your mind associates with nighttime rest. “Falling asleep is notoriously difficult to force,” explains a specialist. “Without any drowsiness, it is more challenging to lie down and basically instruct yourself to nod off. There’s got to be some sleep pressure available to initiate sleep initially. I can usually nap in broad daylight and awaken on my own without an alarm, but what helps many individuals is to anticipate a moment where they feel naturally slightly tired and just gently ease into sleep.”
Trying different approaches is valuable, and should options are scarce – for instance, if you’re trying to grab 40 winks on a train or at the office – it's acceptable with bringing sleep aids. “When I’m working with professional sportspeople, I suggest that they not rely on sleeping in their bed, since they’re going to have|they will
