Tune into enough productivity experts, and it’s simple to believe that napping is a secret weapon: more than a sticking plaster after poor sleep, but a path towards enhanced cognition, a brighter outlook and perhaps a faster 5k run time. Premier League soccer players do it regularly – along with musicians, mixed martial artists and media moguls. Yet, when you don't have a dedicated nap-room or employment that encourages daytime sleep, is it *truly* enough benefits to a burst of shut-eye to justify the hassle? Does there exist a reliable way to get to sleep quickly enough? And can you honestly promise you’ll wake up feeling improved, rather than worse?
Exploring The Reasons for Napping
“We can identify three main reasons for taking a nap for many people,” notes an expert sleep and circadian science specialist. “Firstly, there's what we call compensatory napping, that is what happens after experiencing insufficient sleep the previous night. Another is preparatory napping, which involves preparing for sleep loss coming up, for instance during on night shifts. Finally, there's “pleasure-based sleep”, which essentially comes down to the wish: there is a chance to nap in the daytime, and it's pleasant to indulge.”
The initial step to do, then, is consider your reason for napping. “Daytime sleep can be really helpful when night sleeping gets interrupted for reasons beyond your control – for example, for a parent of a newborn, or you’re recovering from sickness or intense exercise,” states a sleep specialist. “But if you’re napping because your sleep at night is unstable or unreliable, that’s often an indicator your need for sleep is not at the level it should be. Under those circumstances, daytime sleep can turn into part of the problem, instead of the fix. Employ naps for brief periods for short-term problems – the main goal should still be a robust and regular overnight rest.”
The Perfect Nap Duration
Therefore that daytime sleep shouldn’t be sufficiently lengthy to interfere with your nighttime sleep, and preferably should not occur after about 3pm (based on when you sleep in the evening). What's a reasonable length? Advice differs. In one of a prominent study about napping, experts noted that crew members experienced a boost of up to 54% in attentiveness plus a 34% rise in task performance after a 26-minute nap (in detail, this counted a six-minute long falling asleep phase). “My advice is setting an alarm for 20 to 30 minutes – most people are asleep quickly,” notes a sleep expert. “You'll find much advice around concerning the optimal amount for sleeping, however, that can lead individuals to become more anxious than anything – and the least helpful action you can do when trying to get to sleep is worry about it.”
Should you decide to nap for a longer period, avoid the 45-60 minute window that induces sleep grogginess, that spaced-out feeling when you awaken. “Studies indicates it is preferable to have a longer nap of 60 to 90 minutes rather than a mid-length nap,” explains the professor. “45 minutes is long enough to plunge you into a deep sleep stage making it more likely to feel groggy when you get up – however, if you take it slightly longer to an hour or 90 minutes, you will probably to finish of a sleep cycle and will probably get up feeling more alert. But if you're dozing for 90 minutes, it will affect the quality of your sleep later that night.”
Creating an Ideal Snooze Setting
Regarding precise methods, suggestions are diverse. Some experts suggest using similar routines you’d use to encourage restful sleep: a silent space, a cozy bed and minimal light as possible. Others suggest that it's fine to just doze on the sofa in whatever light is available – to prevent post-nap grogginess and to preserve your sleeping quarters as the place your mind associates with proper sleep. “Falling asleep is notoriously difficult to will,” explains an expert. “If you don’t have any drowsiness, it is tougher to get comfortable and practically command yourself to go to sleep. You need a natural inclination available to start the process initially. For me, it's possible to take a nap in full light and naturally wake up without an alarm, but what helps a lot of people is to wait for a moment when they are naturally somewhat sleepy and then simply ease into sleep.”
It’s worth experimenting, and if options are scarce – such as, when aiming to squeeze in some shut-eye on a train or at the office – it is perfectly fine with bringing some accessories. “Coaching elite athletes, I advise that they don’t get used to sleeping in their bed, because they’re going to have|they will
