Listen to enough productivity podcasters, and you'll be tempting to convince yourself that napping is a powerful tool: more than a quick fix after poor sleep, but a shortcut to improved recall, better spirits and possibly quicker running times. Elite soccer players swear by it – along with concert pianists, mixed martial artists and media moguls. Yet, when you lack a special sleep space or a job that permits regular snoozing, are there *really* enough benefits to a burst of shut-eye to justify the effort? Can you find a surefire technique to get to sleep quickly enough? Furthermore, can you honestly promise you will arise feeling refreshed, rather than worse?
Understanding Your Nap Motivation
“We can identify three key drivers for daytime sleep in the adult population,” explains a professor of sleep science specialist. “The first is termed make-up sleep, which is what happens after experiencing poor sleep overnight. The second is pre-emptive sleep, which involves preparing for insufficient sleep ahead, for instance when working on night shifts. The third is called “appetitive drive”, which basically boils down to desire: you have a moment to nap in the afternoon, and it's enjoyable to nap.”
The initial step to do, then, is consider why you want to nap. “Daytime sleep can be truly beneficial when night sleeping is being disrupted due to causes beyond your control – such as, for a new parent, or you’re recovering from illness or strenuous activity,” states a sleep specialist. “Yet when you’re napping as your nighttime sleep feels fragile or poor, that’s often a signal your need for sleep is not where it needs to be. Under those circumstances, naps can become part of the issue, rather than the answer. Utilize daytime sleep for brief periods for temporary issues – the focus must always be a solid and consistent overnight rest.”
The Optimal Nap Length
Therefore that naps shouldn’t be sufficiently lengthy to affect your nighttime sleep, and preferably are not recommended in the late afternoon (depending on what time you go to bed at night). What duration is wise? Recommendations vary. In one of the most-cited studies about napping, researchers at Nasa noted that astronauts experienced improvements of over 50% in alertness and a 34% boost in performance following a nap of 26 minutes (in detail, this involved an initial six-minute falling asleep phase). “My advice is setting a timer for 20 to 30 minutes – many individuals doze off quickly,” notes a specialist. “You'll find much advice around regarding the optimal amount of time, however, that can make people feel more anxious than anything – and the most counterproductive thing you can possibly do when trying to nod off is worry about it.”
Should you decide to nap for a longer period, steer clear of the 45-60 minute window that encourages that sluggish feeling, that spaced-out feeling when you wake. “Studies indicates it is preferable to opt for an extended nap of 60 to 90 minutes compared to a medium-length nap,” says the professor. “45 minutes is enough time to plunge you into a deep sleep stage making it more likely to feel disoriented when you wake up – however, if you take it slightly longer to a full sleep cycle, it's likely you'll to finish a full cycle and are likely to awaken feeling more refreshed. Though if you're dozing for a long period, it may impact the quality of your sleep in the evening.”
Creating an Ideal Nap Environment
Regarding precise methods, recommendations vary. Some experts recommend using similar routines you’d use to foster a good night’s sleep: a silent space, a comfortable bed and minimal light as possible. Alternatively, experts propose that it's fine to simply nap in a chair with ambient lighting is present – to avoid post-nap grogginess and to “protect” your bed as the environment your brain links with nighttime rest. “Napping is notoriously difficult to command,” says a specialist. “Lacking any sleepiness, it becomes harder to recline and basically command yourself to fall asleep. There’s got to be a natural inclination there to bring the sleep on to begin with. Personally, I can often take a nap during the day and naturally wake up without an alarm, but what helps a lot of people is to look for an instance that they’re naturally feeling a bit drowsy and just gently relax into it.”
It’s worth experimenting, and when your choices are limited – for example, if you’re trying to squeeze in some shut-eye during a commute or at the office – it's acceptable with bringing sleep aids. “In my work with footballers, I recommend that they avoid becoming accustomed to sleeping in their bed, as they’re going to have|they will
