Hear a few productivity experts, and it’s tempting to convince yourself that dozing is a secret weapon: more than a quick fix following a bad night’s sleep, but a shortcut towards improved recall, a brighter outlook and perhaps quicker running times. Professional footballers are all at it – as do concert pianists, fighters & media moguls. However, if you haven’t got a dedicated nap-room or a job that permits daytime sleep, is it *truly* sufficient advantages to a short sleep to merit the kerfuffle? Does there exist a surefire technique to fall asleep fast? And can you really guarantee you will get up feeling better, not worse?
Exploring The Nap Motivation
“Experts note three primary motivations for napping for many people,” notes an expert sleep and circadian science professor. “The first is what we call make-up sleep, essentially the action you take when you’ve had poor sleep the previous night. The second is prophylactic napping, which involves preparing for a sleep deficit ahead, such as during on night shifts. Finally, there's “pleasure-based sleep”, which essentially boils down to desire: you have a chance to doze during the day, and it's enjoyable to indulge.”
The primary task to do, then, is consider your nap motivation. “Daytime sleep can be truly beneficial when night sleeping is being disrupted for reasons you cannot change – such as, when you are a parent of a newborn, or recovering from illness or intense exercise,” explains a sleep specialist. “However, if you nap as your sleep at night is unstable or poor, that can be an indicator your need for sleep is not at the level required. In such situations, naps can become part of the problem, instead of the fix. Utilize daytime sleep for brief periods for temporary issues – the focus must always be a strong and predictable night’s sleep.”
The Optimal Nap Length
This implies that naps shouldn’t be long enough to disrupt your overnight rest, and ideally should not occur in the late afternoon (contingent on what time you sleep at night). What duration is wise? Recommendations vary. From the most referenced research regarding daytime sleep, experts discovered that crew members showed improvements of over 50% in alertness plus a 34% rise in performance after a 26-minute nap (to be precise, this included an initial six-minute nodding-off period). “I recommend setting an alarm for 20-30 minutes – the majority are asleep in under ten minutes,” explains a sleep expert. “There is plenty of advice around regarding the ideal number for sleeping, yet that often cause people to feel more worried than anything – and the most counterproductive thing you can do while aiming to fall asleep is worry about it.”
Should you decide to take an extended nap, steer clear of the period between 45 and 60 minutes that induces sleep inertia, that foggy state when you wake. “Studies suggests it is preferable to take a lengthier snooze lasting 60-90 minutes than a medium-length one,” notes the sleep scientist. “45 minutes is enough time to send you into deep sleep and it is more probable to feel groggy when you wake up – while if you nap for slightly longer to an hour or 90 minutes, you’re likely to be completing a natural sleep cycle and should awaken feeling more alert. But if you nap for 90 minutes, it may impact your sleep later that night.”
Establishing the Right Snooze Setting
Regarding precise methods, suggestions are diverse. A few professionals propose using the same protocol you’d use to encourage restful sleep: a peaceful area, a supportive surface and minimal light as possible. Others suggest that you should simply nap on a couch in the existing light happens to be around – both to discourage that groggy feeling and to “protect” your sleeping quarters as the place your mind associates with nighttime rest. “Falling asleep is notoriously difficult to command,” says a sleep coach. “If you don’t have any drowsiness, it is tougher to lie down and essentially tell yourself to go to sleep. There must be some drive there to initiate sleep in the first place. I can usually take a nap during the day and naturally wake up alarm-free, but what helps a lot of people is to look for a time that they’re naturally slightly tired and just gently relax into it.”
Trying different approaches is valuable, and if you have few options – for example, if you’re trying to squeeze in 40 winks during a commute or at the office – it's acceptable to employ some accessories. “When I’m working with elite athletes, I suggest that they avoid becoming accustomed to sleeping in their bed, since they’re going to have|they will
