Listen to plenty of self-improvement podcasters, and it’s tempting to believe that dozing is a superpower: more than a band-aid after poor sleep, but a path towards a better memory, better spirits and possibly quicker running times. Premier League footballers swear by it – and so are concert pianists, UFC champions and high-profile executives. But if you don't have a special sleep space or employment that permits daytime sleep, is it *truly* worthwhile perks to a quick nap for it to be worth the effort? Is there a dependable method to fall asleep fast? Furthermore, can you honestly promise you will get up feeling better, instead of groggy?
Identifying The Drive to Snooze
“There are three main reasons for daytime sleep in the adult population,” explains an expert sleep and circadian science professor. “The first is known as make-up sleep, that is what happens following insufficient sleep overnight. Secondly, there's prophylactic napping, where you are pre-empting sleep loss ahead, such as if you’re working overnight shifts. Finally, there's “pleasure-based sleep”, which simply is about the wish: you have a moment to sleep in the afternoon, and it's enjoyable to do it.”
The initial step to undertake, then, is consider your reason for napping. “Naps can be truly beneficial when night sleeping is being disrupted for reasons you cannot change – for example, when you are caring for an infant, or you’re recovering from sickness or heavy physical exertion,” says a sleep physiologist. “But if you nap since your sleep at night feels fragile or poor, that is frequently an indicator your need for sleep is not at the level required. In those cases, naps can become part of the issue, not the solution. Utilize daytime sleep as a temporary measure for temporary issues – the priority should still be a solid and consistent night’s sleep.”
The Optimal Nap Duration
This means that naps ought not to be long enough to affect your overnight rest, and preferably should not occur after about 3pm (depending on what time you sleep overnight). What's a reasonable length? Recommendations vary. Among the most-cited studies regarding daytime sleep, experts discovered that crew members showed a boost of up to 54% in attentiveness and a 34% increase in cognitive performance post a 26-minute snooze (in detail, this included a six-minute long sleep onset time). “I recommend using an alarm for 20-30 minutes – most people fall asleep within 10 minutes,” says a sleep expert. “There’s a lot of advice around regarding the optimal amount of minutes, but that tends to lead individuals to become more stressed above all – and the worst thing one can do while aiming to nod off is to stress over it.”
If you’re going to sleep for longer, steer clear of the 45-60 minute window that encourages that sluggish feeling, that disoriented sensation upon waking. “Studies suggests it’s better to opt for an extended nap of 60 to 90 minutes compared to a medium-length nap,” explains the expert. “Forty-five minutes is long enough to send you into slow-wave sleep and you’re more likely to feel sluggish upon awakening – whereas if you extend it a little longer to an hour or 90 minutes, you’re likely to finish of a sleep cycle and should get up feeling more rejuvenated. Though if you nap for a long period, it can influence your sleep that night.”
Establishing the Perfect Sleep Space
As for specific techniques, suggestions are diverse. A few professionals propose employing the same protocol you use to encourage a good night’s sleep: a quiet room, a cozy bed and as much darkness as possible. Some advise that it's fine to simply nap on a couch in whatever light is available – to prevent sleep inertia and to maintain your bed as the place you associate with nighttime rest. “Falling asleep is quite challenging to force,” notes a sleep coach. “Without the urge to sleep, it is tougher to get comfortable and essentially tell yourself to go to sleep. There must be a natural inclination there to bring the sleep on initially. Personally, I can often snooze in full light and naturally wake up without a timer, but what helps many individuals is to look for an instance that they’re naturally feeling a bit drowsy and then simply ease into sleep.”
Experimentation is key, and should you have few options – for instance, when aiming to squeeze in a quick nap on a train or in a soundproof office pod – there’s nothing wrong with bringing some accessories. “When I’m working with professional sportspeople, I advise that they not rely on sleeping in their bed, because they’re going to have|they will
