Listen to a few self-improvement podcasters, and it’s tempting to think that dozing is a superpower: not just a quick fix following a bad night’s sleep, but a shortcut to enhanced cognition, better spirits and possibly quicker running times. Elite soccer players swear by it – and so are concert pianists, fighters & business leaders. However, if you don't have a dedicated nap-room or a job that allows frequent naps, are there *really* worthwhile perks to a quick nap to justify the effort? Does there exist a surefire technique to fall asleep fast? And can you honestly promise you will arise feeling improved, rather than worse?
Understanding Your Drive to Snooze
“There are three main reasons for daytime sleep in the adult population,” says a leading circadian rhythm specialist. “Firstly, there's known as recovery napping, that is what happens following insufficient sleep overnight. Another is prophylactic napping, which involves preparing for insufficient sleep in the future, for example when working graveyard shifts. Finally, there's “hedonic napping”, which simply comes down to desire: you have a chance to sleep in the afternoon, and it's enjoyable to nap.”
The primary task to undertake, then, is to think about why you want to nap. “Daytime sleep can be genuinely useful when night sleeping gets interrupted because of factors you cannot change – for example, if you’re caring for an infant, or if you are healing from sickness or strenuous activity,” explains a sleep specialist. “Yet when you nap as your sleep at night is unstable or broken, that is frequently a sign your sleep drive is not where it needs to be. Under those circumstances, naps can become part of the problem, rather than the answer. Utilize daytime sleep for brief periods for temporary issues – the main goal must always be a strong and predictable night’s sleep.”
The Optimal Nap Duration
Therefore that naps shouldn’t be long enough to disrupt your nighttime sleep, and ideally are not recommended in the late afternoon (depending on when you sleep overnight). What's a reasonable length? Guidelines are mixed. Among the most-cited studies regarding daytime sleep, researchers at Nasa found that space travelers showed improvements of over 50% in alertness and a 34% boost in performance post a 26-minute snooze (technically, this included a six-minute nodding-off period). “I recommend using an alarm for 20-30 minutes – many individuals fall asleep quickly,” notes a sleep coach. “There’s a lot of recommendations regarding the optimal amount of time, but that tends to make people feel more worried than anything else – and the least helpful action one can do when attempting to nod off is worry about it.”
If you plan to sleep for longer, bypass the 45-60 minute window that promotes sleep grogginess, that disoriented sensation when you awaken. “Research would say it’s better to have a longer nap of one to one and a half hours than a medium-length one,” explains the expert. “45 minutes is sufficient to plunge you into slow-wave sleep and it is more probable to feel disoriented when you wake up – while if you nap for a bit longer to 60 or 90 minutes, you will probably to be completing a full cycle and will probably awaken feeling more rejuvenated. Though if you’re sleeping for an hour and a half, it can influence the quality of your sleep that night.”
Creating the Right Nap Environment
As for exact methodologies, recommendations vary. Certain specialists suggest adopting the same protocol one would use to encourage a good night’s sleep: a quiet room, a supportive surface and as much darkness as is feasible. Some advise that it's fine to simply nap on the sofa in the existing light is available – to prevent post-nap grogginess and to preserve your sleeping quarters as the environment your mind associates with proper sleep. “Falling asleep is something really tricky to command,” notes an expert. “Lacking the urge to sleep, it is tougher to lie down and practically tell yourself to fall asleep. You need some drive available to bring the sleep on in the first place. I can usually snooze during the day and awaken on my own without a timer, but what helps many individuals is to anticipate a moment that they’re naturally feeling a bit drowsy and calmly relax into it.”
Experimentation is key, and should you have few options – for instance, if you’re trying to squeeze in some shut-eye on a train or in a soundproof office pod – it is perfectly fine to use some accessories. “When I’m working with footballers, I suggest that they not rely on napping in bed, because they’re going to have|they will
