Hear plenty of self-improvement podcasters, and it’s tempting to think that dozing is a secret weapon: more than a sticking plaster after poor sleep, but a route to improved recall, improved mood and maybe quicker running times. Premier League athletes are all at it – and so are concert pianists, UFC champions & high-profile executives. But if you haven’t got a special sleep space or a career that allows daytime sleep, is it *truly* worthwhile perks to a short sleep for it to be worth the hassle? Can you find a surefire technique to fall asleep fast? Furthermore, can you really guarantee you’ll wake up feeling refreshed, instead of groggy?
Understanding Your Reasons for Napping
“There are three main reasons for taking a nap for many people,” notes a leading sleep science researcher. “One is known as recovery napping, which is the action you take when you’ve had a lack of sleep overnight. Another is preparatory napping, when you are anticipating a sleep deficit ahead, for example if you’re working graveyard shifts. The third reason is “pleasure-based sleep”, which basically is about desire: you get a moment to nap in the afternoon, and it's enjoyable to indulge.”
The primary task to undertake, then, is to examine your reason for napping. “Daytime sleep can be truly beneficial when night sleeping is being disrupted due to causes beyond your control – for instance, for a parent of a newborn, or if you are healing after being ill or intense exercise,” states a sleep expert. “However, if you take a nap because your sleep at night is unstable or poor, that can be a sign your sleep drive is not as strong as it needs to be. In those cases, naps can become part of the issue, instead of the fix. Utilize daytime sleep as a temporary measure to address immediate needs – the main goal ought to remain a solid and consistent sleep at night.”
The Perfect Snooze Time
This implies that daytime sleep must not be too extended to disrupt your overnight rest, and ideally should not occur after about 3pm (based on what time you sleep overnight). What's a reasonable length? Advice differs. From the most referenced research on the subject, space agency scientists noted that astronauts showed up to a 54% increase in attentiveness and a 34% boost in performance following a nap of 26 minutes (in detail, this included an initial six-minute nodding-off period). “I’d suggest setting a timer for 20 to 30 minutes – many individuals doze off in under ten minutes,” says a sleep coach. “You'll find much recommendations regarding the perfect length of minutes, however, that can cause people to feel more worried than anything else – and the worst thing you can possibly do while aiming to nod off is worry about it.”
If you’re going to nap for a longer period, avoid the 45-60 minute window that induces sleep inertia, that disoriented sensation when you awaken. “Research indicates it is preferable to have a longer nap lasting 60-90 minutes rather than a mid-length nap,” explains the sleep scientist. “Forty-five minutes is sufficient to send you into a deep sleep stage and you’re more likely to feel disoriented when you wake up – while if you take it slightly longer to a full sleep cycle, you’re likely to finish of a sleep cycle and are likely to awaken feeling more alert. However, if you’re sleeping for an hour and a half, it may impact the quality of your sleep that night.”
Creating the Right Snooze Setting
Regarding precise methods, recommendations vary. Certain specialists propose employing similar routines one would use to foster a good night’s sleep: a peaceful area, a cozy bed and as much darkness as you can manage. Some advise that you should simply nap on a couch in whatever light happens to be around – to avoid post-nap grogginess and to maintain your sleeping quarters as the environment your mind associates with nighttime rest. “Falling asleep is quite challenging to force,” explains a specialist. “Lacking any sleepiness, it becomes harder to lie down and basically tell yourself to fall asleep. There must be a natural inclination present to bring the sleep on initially. I can usually nap in full light and naturally wake up without an alarm, though, what aids most folks is to wait for a time that they’re naturally feeling a bit drowsy and just gently ease into sleep.”
Trying different approaches is valuable, and should options are scarce – for example, if you’re trying to grab a quick nap while traveling or in a work pod – it is perfectly fine with bringing sleep aids. “In my work with footballers, I suggest that they not rely on napping in bed, as they’re going to have|they will
