Tune into a few productivity podcasters, and it’s easy to convince yourself that dozing is a powerful tool: more than a sticking plaster after poor sleep, but a path to improved recall, better spirits and perhaps a faster 5k run time. Premier League athletes do it regularly – as do musicians, mixed martial artists and high-profile executives. But if you haven’t got a special sleep space or employment that encourages daytime sleep, can there *honestly* worthwhile perks to a burst of shut-eye for it to be worth the effort? Is there a dependable method to get to sleep quickly enough? Furthermore, can you truly ensure you will arise feeling better, not worse?
Identifying Your Nap Motivation
“Experts note three main reasons for daytime sleep among most adults,” notes a professor of sleep and circadian science specialist. “The first is known as make-up sleep, that is the action you take when you’ve had insufficient sleep the night before. The second is preparatory napping, where you are preparing for a sleep deficit ahead, such as during on night shifts. Finally, there's “hedonic napping”, which essentially comes down to wanting: you get a moment to doze during the day, and it feels nice to indulge.”
The primary task to do, therefore, is to think about why you want to nap. “Daytime sleep can be truly beneficial when nighttime sleep is being disrupted because of factors outside your control – for instance, when you are a new parent, or you’re recovering from sickness or strenuous activity,” explains a sleep specialist. “But if you nap as your nighttime sleep feels fragile or broken, that can be a sign your sleep drive is not at the level it should be. In such situations, daytime sleep can turn into a contributing factor, instead of the fix. Employ naps as a short-term solution for short-term problems – the focus must always be a solid and consistent night’s sleep.”
The Ideal Snooze Time
Therefore that napping shouldn’t be sufficiently lengthy to affect your nighttime sleep, and ideally should not occur in the late afternoon (based on the time you go to bed at night). How long is sensible? Recommendations vary. Among a prominent study on the subject, space agency scientists noted that space travelers experienced up to a 54% increase in alertness and a 34% increase in task performance following a nap of 26 minutes (to be precise, this involved an initial six-minute nodding-off period). “I’d suggest setting an alarm for 20 to 30 minutes – most people are asleep within 10 minutes,” notes a sleep coach. “There is plenty of guidance out there regarding the ideal number of time, but that tends to lead individuals to become more stressed above all – and the most counterproductive thing you can possibly do while aiming to fall asleep is worry about it.”
If you plan to nap for a longer period, steer clear of the period between 45 and 60 minutes that promotes sleep grogginess, that spaced-out feeling when you wake. “The science would say it’s better to take a longer nap lasting 60-90 minutes rather than a mid-length nap,” says the expert. “Three-quarters of an hour is sufficient to plunge you into slow-wave sleep and you’re more likely to feel disoriented when you get up – while if you take it slightly longer to 60 or 90 minutes, you’re likely to finish a full cycle and should awaken feeling more alert. Though if you nap for a long period, it may impact your sleep that night.”
Creating the Perfect Snooze Setting
When it comes to precise methods, recommendations vary. A few professionals propose adopting the same protocol one would use to encourage a good night’s sleep: a quiet room, a supportive surface and minimal light as is feasible. Others suggest that you should simply nap on the sofa in whatever light is present – both to discourage that groggy feeling and to maintain your bed as the space you associate with nighttime rest. “Falling asleep is notoriously difficult to command,” says a sleep coach. “Without the urge to sleep, it is tougher to recline and essentially instruct yourself to go to sleep. There must be some sleep pressure present to initiate sleep to begin with. I can usually snooze during the day and naturally wake up alarm-free, though, what aids most folks is to wait for a moment that they’re naturally somewhat sleepy and then simply allow sleep to come.”
Experimentation is key, and should your choices are limited – for instance, when aiming to grab some shut-eye during a commute or in a work pod – there’s nothing wrong to employ sleep aids. “Coaching professional sportspeople, I suggest that they not rely on their own bed for naps, because they’re going to have|they will
