Listen to a few self-improvement podcasters, and you'll be tempting to think that dozing is a secret weapon: more than a quick fix following poor sleep, but a path to improved recall, improved mood and maybe quicker running times. Premier League footballers swear by it – along with musicians, UFC champions and media moguls. However, if you don't have a special sleep space or employment that encourages frequent naps, is it *truly* enough benefits to a quick nap to justify the kerfuffle? Is there a dependable method to fall asleep fast? Plus, is it possible to really guarantee you’ll wake up feeling better, rather than worse?
Exploring Your Reasons for Napping
“We can identify three main reasons for napping for many people,” notes a leading sleep science professor. “Firstly, there's known as make-up sleep, that is what you do following a lack of sleep the night before. Another is prophylactic napping, where you are anticipating insufficient sleep coming up, such as when working graveyard shifts. Finally, there's “appetitive drive”, which basically comes down to the wish: there is a moment to sleep in the daytime, and it's pleasant to nap.”
The first thing to do, therefore, is to examine your reason for napping. “Naps can be truly beneficial when nighttime sleep is disturbed for reasons beyond your control – for instance, when you are a parent of a newborn, or you’re recovering after being ill or intense exercise,” explains a sleep expert. “Yet when you nap as your night sleep seems unreliable or broken, that can be a sign your body's sleep pressure is not where it needs to be. Under those circumstances, daytime sleep can turn into a contributing factor, rather than the answer. Utilize daytime sleep as a temporary measure for short-term problems – the main goal should still be a solid and consistent sleep at night.”
The Ideal Nap Duration
Therefore that daytime sleep must not be too extended to interfere with your nighttime sleep, and ideally shouldn’t take place in the late afternoon (based on when you go to bed in the evening). What's a reasonable length? Recommendations vary. Among the most-cited studies regarding daytime sleep, space agency scientists noted that space travelers experienced a boost of up to 54% in vigilance and a 34% boost in task performance following a nap of 26 minutes (technically, this involved a six-minute long sleep onset time). “I’d suggest using an alarm for half an hour or less – the majority fall asleep in under ten minutes,” explains a sleep expert. “There’s a lot of advice around concerning the ideal number for sleeping, however, that can cause people to feel more anxious than anything – and the most counterproductive thing one can do while aiming to get to sleep is to be anxious.”
If you’re going to take an extended nap, bypass the 45-60 minute window that encourages that sluggish feeling, that disoriented sensation when you wake. “The science would say it's more effective to take a longer nap of 60 to 90 minutes compared to a medium-length nap,” notes the sleep scientist. “45 minutes is long enough to plunge you into deep sleep and you’re more likely to feel disoriented when you get up – however, if you take it a little longer to a full sleep cycle, you’re likely to be completing a natural sleep cycle and will probably awaken feeling more alert. Though if you’re sleeping for a long period, it will affect how you sleep in the evening.”
Creating an Ideal Snooze Setting
Regarding specific techniques, suggestions are diverse. Some experts propose using similar routines you’d use to promote restful sleep: a silent space, a cozy bed and as much darkness as possible. Alternatively, experts propose that it's fine to simply nap on a couch with ambient lighting happens to be around – to prevent post-nap grogginess and to preserve your bed as the space your brain links with nighttime rest. “Falling asleep is something really tricky to force,” notes an expert. “If you don’t have any sleepiness, it is tougher to get comfortable and essentially command yourself to go to sleep. You need some drive available to start the process to begin with. Personally, I can often nap during the day and naturally wake up without an alarm, though, what aids a lot of people is to anticipate a time that they’re naturally somewhat sleepy and calmly ease into sleep.”
It’s worth experimenting, and if options are scarce – such as, when aiming to fit in some shut-eye during a commute or in a soundproof office pod – it's acceptable with bringing some accessories. “Coaching elite athletes, I advise that they not rely on their own bed for naps, as they’re going to have|they will
