Tune into a few productivity podcasters, making it easy to think that dozing is a superpower: not just a sticking plaster following a bad night’s sleep, but a path to a better memory, a brighter outlook and perhaps quicker running times. Elite athletes are all at it – and so are professional piano players, UFC champions & media moguls. But if you haven’t got a dedicated nap-room or employment that permits regular snoozing, is it *truly* sufficient advantages to a short sleep for it to be worth the effort? Can you find a dependable method to get to sleep quickly enough? Furthermore, can you honestly promise you’ll wake up feeling improved, instead of groggy?
Exploring Your Nap Motivation
“Experts note three key drivers for taking a nap for many people,” notes an expert circadian rhythm researcher. “Firstly, there's what we call recovery napping, which is what you do when you’ve had a lack of sleep overnight. Another is preparatory napping, when you are anticipating insufficient sleep ahead, such as during overnight shifts. The third is called “pleasure-based sleep”, which simply is about wanting: you have an opportunity to sleep in the afternoon, and it feels nice to do it.”
The primary task to consider, so, is to think about your reason for napping. “Napping can be truly beneficial when nighttime sleep is being disrupted for reasons beyond your control – for example, when you are caring for an infant, or if you are healing after being ill or intense exercise,” states a sleep physiologist. “However, if you’re napping since your sleep at night feels fragile or broken, that is frequently a signal your sleep drive is not at the level required. In such situations, napping can become part of the issue, not the solution. Utilize daytime sleep as a short-term solution for temporary issues – the priority should still be a solid and consistent sleep at night.”
The Perfect Snooze Time
This means that naps ought not to be sufficiently lengthy to affect your nighttime sleep, and preferably are not recommended in the late afternoon (based on when you go to bed at night). What duration is wise? Advice differs. Among the most-cited studies regarding daytime sleep, experts found that crew members had improvements of over 50% in vigilance and a 34% boost in performance after a 26-minute nap (technically, this involved a six-minute falling asleep phase). “I recommend setting an alarm for 20 to 30 minutes – most people doze off quickly,” notes a sleep expert. “There’s a lot of recommendations about the perfect length for sleeping, yet that often cause people to feel more worried above all – and the least helpful action you can do when trying to get to sleep is worry about it.”
If you plan to nap for a longer period, avoid the 45-60 minute window that promotes that sluggish feeling, that disoriented sensation when you wake. “Studies suggests it is preferable to opt for a lengthier snooze of 60 to 90 minutes than a medium-length one,” says the sleep scientist. “Three-quarters of an hour is sufficient to send you into a deep sleep stage and it is more probable to feel disoriented when you wake up – however, if you nap for slightly longer to 60 or 90 minutes, you’re likely to be completing a full cycle and will probably wake up feeling more refreshed. However, if you're dozing for 90 minutes, it can influence the quality of your sleep later that night.”
Establishing an Ideal Snooze Setting
As for exact methodologies, suggestions are diverse. Certain specialists propose employing the same protocol you’d use to promote a good night’s sleep: a silent space, a cozy bed and minimal light as possible. Others suggest that it's fine to simply nap on a couch with ambient lighting is available – both to discourage that groggy feeling and to preserve your sleeping quarters as the environment you associate with proper sleep. “Falling asleep is something really tricky to will,” explains an expert. “Lacking any sleepiness, it becomes harder to lie down and essentially tell yourself to fall asleep. There’s got to be a natural inclination present to initiate sleep in the first place. I can usually snooze in full light and awaken on my own alarm-free, but what helps many individuals is to look for a time where they feel naturally feeling a bit drowsy and calmly ease into sleep.”
Trying different approaches is valuable, and if your choices are limited – such as, if you’re trying to squeeze in some shut-eye on a train or at the office – it is perfectly fine with bringing a few tools. “When I’m working with footballers, I recommend that they not rely on sleeping in their bed, since they’re going to have|they will
