Tune into enough productivity podcasters, and it’s tempting to think that dozing is a secret weapon: not just a band-aid after a bad night’s sleep, but a shortcut to enhanced cognition, a brighter outlook and maybe improved athletic performance. Elite footballers do it regularly – and so are concert pianists, fighters & high-profile executives. Yet, when you lack a dedicated nap-room or a job that permits daytime sleep, is it *truly* sufficient advantages to a short sleep to merit the hassle? Is there a surefire technique to fall asleep fast? And can you honestly promise you will get up feeling improved, not worse?
Exploring The Drive to Snooze
“Experts note three main reasons for daytime sleep in the adult population,” says a professor of sleep and circadian science professor. “The first is known as recovery napping, that is what happens after experiencing a lack of sleep the previous night. Secondly, there's pre-emptive sleep, which involves preparing for a sleep deficit ahead, for instance when working overnight shifts. The third is called “pleasure-based sleep”, which basically is about wanting: you have an opportunity to sleep in the afternoon, and it feels nice to do it.”
The initial step to consider, therefore, is consider your reason for napping. “Naps can be truly beneficial when overnight rest is being disrupted for reasons you cannot change – such as, if you’re caring for an infant, or if you are healing from illness or strenuous activity,” explains a sleep physiologist. “But if you’re napping because your sleep at night is unstable or unreliable, that’s often an indicator your sleep drive is not where required. In such situations, daytime sleep can turn into part of the issue, rather than the answer. Utilize daytime sleep for brief periods for short-term problems – the main goal must always be a solid and consistent night’s sleep.”
The Perfect Nap Length
Therefore that naps ought not to be too extended to disrupt your nighttime sleep, and ideally shouldn’t take place in the late afternoon (depending on when you sleep overnight). What duration is wise? Recommendations vary. Among the most referenced research on the subject, researchers at Nasa found that crew members had improvements of over 50% in vigilance plus a 34% rise in cognitive performance post a 26-minute snooze (to be precise, this counted an initial six-minute falling asleep phase). “My advice is setting an alarm for half an hour or less – many individuals are asleep within 10 minutes,” explains a specialist. “You'll find much advice around concerning the optimal amount of time, yet that often lead individuals to become more worried than anything – and the most counterproductive thing you can do while aiming to nod off is to be anxious.”
If you plan to take an extended nap, avoid the 45-60 minute window that promotes that sluggish feeling, that spaced-out feeling when you awaken. “Studies would say it's more effective to have an extended nap of one to one and a half hours compared to a medium-length nap,” explains the expert. “Forty-five minutes is enough time to send you into slow-wave sleep making it more likely to feel groggy upon awakening – whereas if you take it slightly longer to a full sleep cycle, you’re likely to be completing of a sleep cycle and should get up feeling more refreshed. But if you’re sleeping for a long period, it will affect how you sleep that night.”
Finding an Ideal Sleep Space
When it comes to precise methods, advice differs. Certain specialists propose using comparable habits you use to promote quality nighttime sleep: a silent space, a comfortable bed and maximum darkness as is feasible. Some advise that it's fine to merely snooze in a chair in the existing light happens to be around – both to discourage sleep inertia and to maintain your bed as the environment your brain links with proper sleep. “Sleep is quite challenging to command,” explains a sleep coach. “Without any sleepiness, it is tougher to recline and basically command yourself to nod off. There’s got to be some sleep pressure there to initiate sleep in the first place. For me, it's possible to take a nap in full light and wake up naturally alarm-free, but what helps a lot of people is to wait for a time that they’re naturally slightly tired and then simply relax into it.”
Trying different approaches is valuable, and if your choices are limited – for instance, if attempting to squeeze in 40 winks while traveling or in a work pod – it's acceptable to use a few tools. “When I’m working with footballers, I suggest that they avoid becoming accustomed to napping in bed, as they’re going to have|they will
