Tune into enough productivity experts, and it’s easy to convince yourself that napping is a powerful tool: not just a sticking plaster following a bad night’s sleep, but a shortcut towards improved recall, better spirits and possibly improved athletic performance. Professional soccer players are all at it – as do musicians, fighters & business leaders. But if you haven’t got a special sleep space or a career that encourages daytime sleep, can there *honestly* enough benefits to a burst of shut-eye to justify the kerfuffle? Does there exist a reliable way to fall asleep fast? And can you honestly promise you will get up feeling improved, rather than worse?
Exploring The Drive to Snooze
“We can identify three primary motivations for napping in the adult population,” says a leading sleep and circadian science specialist. “The first is what we call recovery napping, which is the action you take after experiencing a lack of sleep overnight. The second is preparatory napping, when you are preparing for sleep loss in the future, for instance if you’re working overnight shifts. Finally, there's “appetitive drive”, which simply boils down to desire: there is a chance to sleep in the afternoon, and it's pleasant to indulge.”
The initial step to undertake, so, is to think about your reason for napping. “Napping can be truly beneficial when night sleeping is being disrupted due to causes outside your control – such as, if you’re a parent of a newborn, or recovering after being ill or heavy physical exertion,” explains a sleep specialist. “But if you take a nap because your nighttime sleep is unstable or poor, that can be a signal your body's sleep pressure is not where it needs to be. Under those circumstances, napping can become a contributing factor, rather than the answer. Employ naps for brief periods for short-term problems – the focus ought to remain a strong and predictable night’s sleep.”
The Optimal Snooze Time
Therefore that daytime sleep must not be too extended to disrupt your overnight rest, and preferably shouldn’t take place after about 3pm (based on the time you sleep in the evening). What duration is wise? Advice differs. From the most referenced research about napping, experts noted that space travelers had improvements of over 50% in vigilance and a 34% increase in performance following a nap of 26 minutes (to be precise, this involved a six-minute sleep onset time). “I’d suggest setting a timer for 20 to 30 minutes – the majority are asleep in under ten minutes,” notes a sleep expert. “You'll find much advice around concerning the optimal amount for sleeping, yet that often lead individuals to become more stressed than anything – and the least helpful action you can possibly do when attempting to fall asleep is worry about it.”
Should you decide to sleep for longer, bypass the 45 to 60 minute range that encourages that sluggish feeling, that spaced-out feeling when you wake. “The science would say it’s better to opt for a lengthier snooze of 60 to 90 minutes rather than a mid-length nap,” notes the sleep scientist. “Three-quarters of an hour is sufficient to put you into a deep sleep stage making it more likely to feel sluggish when you get up – whereas if you extend it a little longer to an hour or 90 minutes, you will probably to be completing a full cycle and will probably awaken feeling more alert. Though if you’re sleeping for a long period, it can influence the quality of your sleep later that night.”
Finding an Ideal Nap Environment
As for exact methodologies, suggestions are diverse. A few professionals suggest employing similar routines you’d use to encourage a good night’s sleep: a quiet room, a comfortable bed and minimal light as is feasible. Others suggest that one could just doze on the sofa in the existing light is available – both to discourage sleep inertia and to “protect” your bedroom as the environment you associate with proper sleep. “Falling asleep is quite challenging to command,” explains a sleep coach. “Without any sleepiness, it is tougher to lie down and practically instruct yourself to nod off. There must be a natural inclination there to start the process initially. For me, it's possible to snooze in broad daylight and naturally wake up without a timer, however, what assists a lot of people is to anticipate a time when they are naturally somewhat sleepy and just gently relax into it.”
Experimentation is key, and when options are scarce – for example, if you’re trying to grab a quick nap on a train or at the office – there’s nothing wrong to employ some accessories. “When I’m working with footballers, I advise that they avoid becoming accustomed to napping in bed, since they’re going to have|they will
