Hear plenty of productivity podcasters, and it’s tempting to convince yourself that napping is a powerful tool: more than a sticking plaster following poor sleep, but a route towards a better memory, a brighter outlook and maybe quicker running times. Elite footballers do it regularly – and so are concert pianists, fighters & media moguls. But if you don't have a dedicated nap-room or employment that permits frequent naps, are there *really* sufficient advantages to a burst of shut-eye to merit the kerfuffle? Is there a surefire technique to fall asleep fast? Furthermore, can you really guarantee you will get up feeling better, not worse?
Understanding Your Nap Motivation
“We can identify three key drivers for daytime sleep in the adult population,” says an expert sleep science researcher. “The first is known as make-up sleep, essentially the action you take when you’ve had poor sleep the previous night. Secondly, there's prophylactic napping, which involves anticipating a sleep deficit coming up, for example during on night shifts. The third is called “hedonic napping”, which simply boils down to desire: you get an opportunity to nap during the day, and it's enjoyable to indulge.”
The first thing to consider, therefore, is to think about your nap motivation. “Napping can be really helpful when nighttime sleep is disturbed because of factors outside your control – for instance, when you are a parent of a newborn, or you’re recovering after being ill or heavy physical exertion,” explains a sleep expert. “Yet when you’re napping since your sleep at night feels fragile or unreliable, that can be a signal your need for sleep is not as strong as required. In such situations, napping can become a contributing factor, rather than the answer. Use napping for brief periods to address immediate needs – the priority should still be a solid and consistent sleep at night.”
The Ideal Snooze Time
This implies that daytime sleep must not be too extended to affect your nighttime sleep, and ideally are not recommended in the late afternoon (based on the time you sleep at night). What's a reasonable length? Guidelines are mixed. Among the most-cited studies about napping, space agency scientists discovered that crew members had up to a 54% increase in alertness and a 34% increase in cognitive performance after a 26-minute nap (technically, this involved a six-minute long nodding-off period). “I recommend using an alarm for half an hour or less – the majority fall asleep in under ten minutes,” says a sleep expert. “There is plenty of recommendations regarding the ideal number of minutes, however, that can lead individuals to become more anxious than anything – and the worst thing you can possibly do when attempting to fall asleep is worry about it.”
Should you decide to nap for a longer period, steer clear of the 45 to 60 minute range that induces sleep inertia, that spaced-out feeling when you awaken. “Research would say it is preferable to have a longer nap of 60 to 90 minutes than a medium-length one,” explains the professor. “Three-quarters of an hour is sufficient to put you into slow-wave sleep and you’re more likely to feel disoriented upon awakening – however, if you take it a little longer to 60 or 90 minutes, you will probably to finish a full cycle and should awaken feeling more alert. However, if you're dozing for an hour and a half, it may impact the quality of your sleep in the evening.”
Creating an Ideal Sleep Space
When it comes to exact methodologies, suggestions are diverse. A few professionals propose using similar routines you use to encourage restful sleep: a quiet room, a supportive surface and maximum darkness as you can manage. Alternatively, experts propose that you should simply nap in a chair in the existing light is present – to prevent sleep inertia and to “protect” your bed as the environment your mind associates with proper sleep. “Sleep is notoriously difficult to command,” notes a specialist. “If you don’t have any drowsiness, it is tougher to get comfortable and basically command yourself to go to sleep. There’s got to be some sleep pressure present to start the process to begin with. I can usually nap during the day and awaken on my own without an alarm, however, what assists a lot of people is to wait for a time when they are naturally somewhat sleepy and then simply relax into it.”
Trying different approaches is valuable, and when you have few options – such as, if you’re trying to grab a quick nap during a commute or in a work pod – it's acceptable to use some accessories. “Coaching professional sportspeople, I advise that they avoid becoming accustomed to napping in bed, since they’re going to have|they will
