Listen to plenty of self-improvement podcasters, making it easy to convince yourself that a nap is a secret weapon: not just a quick fix after a bad night’s sleep, but a shortcut towards enhanced cognition, a brighter outlook and possibly quicker running times. Elite soccer players do it regularly – and so are musicians, fighters & media moguls. Yet, when you don't have a room for napping or employment that permits daytime sleep, is it *truly* worthwhile perks to a quick nap to merit the effort? Does there exist a reliable way to fall asleep fast? And can you truly ensure you will arise feeling refreshed, rather than worse?
Identifying The Drive to Snooze
“There are three main reasons for daytime sleep for many people,” says a leading sleep and circadian science researcher. “Firstly, there's known as recovery napping, essentially the action you take when you’ve had poor sleep the night before. Another is preparatory napping, when you are preparing for a sleep deficit coming up, for instance when working on night shifts. Finally, there's “pleasure-based sleep”, which simply boils down to the wish: you have an opportunity to nap in the afternoon, and it feels nice to nap.”
The initial step to consider, therefore, is to think about your nap motivation. “Napping can be really helpful when nighttime sleep is being disrupted because of factors beyond your control – for example, for caring for an infant, or recovering after being ill or strenuous activity,” states a sleep expert. “However, if you take a nap as your night sleep is unstable or broken, that is frequently a sign your sleep drive is not as strong as it should be. In those cases, naps can become part of the issue, rather than the answer. Use napping as a temporary measure to address immediate needs – the priority ought to remain a solid and consistent overnight rest.”
The Optimal Nap Duration
This implies that daytime sleep ought not to be long enough to interfere with your overnight rest, and best shouldn’t take place after about 3pm (contingent on the time you sleep at night). How long is sensible? Recommendations vary. Among the most referenced research regarding daytime sleep, space agency scientists noted that space travelers experienced a boost of up to 54% in alertness plus a 34% rise in performance after a 26-minute nap (technically, this involved a six-minute nodding-off period). “My advice is setting an alarm for 20 to 30 minutes – the majority fall asleep in under ten minutes,” says a specialist. “You'll find much advice around concerning the perfect length for sleeping, however, that can cause people to feel more anxious than anything – and the least helpful action one can do while aiming to get to sleep is worry about it.”
Should you decide to nap for a longer period, avoid the period between 45 and 60 minutes that encourages that sluggish feeling, that foggy state when you awaken. “The science suggests it is preferable to take a lengthier snooze lasting 60-90 minutes compared to a medium-length nap,” explains the sleep scientist. “45 minutes is sufficient to plunge you into slow-wave sleep making it more likely to feel disoriented when you wake up – however, if you take it a little longer to a full sleep cycle, it's likely you'll to be on the end a full cycle and should wake up feeling more rejuvenated. However, if you're dozing for a long period, it can influence the quality of your sleep that night.”
Establishing the Right Sleep Space
As for specific techniques, advice differs. Certain specialists suggest using similar routines you use to promote restful sleep: a silent space, a cozy bed and as much darkness as is feasible. Alternatively, experts propose that one could just doze on the sofa in the existing light is present – both to discourage that groggy feeling and to “protect” your bed as the place you associate with *real* sleep. “Falling asleep is notoriously difficult to force,” says a sleep coach. “Lacking any sleepiness, it is more challenging to lie down and essentially command yourself to fall asleep. There must be some sleep pressure there to start the process to begin with. For me, it's possible to take a nap in full light and awaken on my own without a timer, but what helps a lot of people is to wait for an instance when they are naturally feeling a bit drowsy and just gently relax into it.”
Trying different approaches is valuable, and if your choices are limited – for example, when aiming to squeeze in 40 winks during a commute or in a work pod – it's acceptable with bringing a few tools. “Coaching professional sportspeople, I recommend that they not rely on their own bed for naps, because they’re going to have|they will
