Listen to enough productivity podcasters, making it tempting to convince yourself that a nap is a superpower: not just a sticking plaster after poor sleep, but a shortcut towards improved recall, a brighter outlook and possibly quicker running times. Elite athletes swear by it – and so are professional piano players, mixed martial artists and media moguls. However, if you lack a dedicated nap-room or a job that permits regular snoozing, are there *really* enough benefits to a quick nap for it to be worth the effort? Is there a reliable way to nod off promptly? And can you honestly promise you will arise feeling refreshed, instead of groggy?
Identifying Your Nap Motivation
“Experts note three primary motivations for daytime sleep for many people,” explains a professor of sleep and circadian science specialist. “The first is known as recovery napping, essentially the action you take after experiencing insufficient sleep overnight. The second is prophylactic napping, when you are anticipating a sleep deficit in the future, for example when working overnight shifts. Finally, there's “pleasure-based sleep”, which essentially comes down to wanting: you have a chance to sleep in the afternoon, and it's pleasant to nap.”
The primary task to undertake, therefore, is consider why you want to nap. “Napping can be really helpful when overnight rest is being disrupted for reasons beyond your control – for example, if you’re a new parent, or if you are healing from sickness or strenuous activity,” says a sleep expert. “But if you take a nap since your sleep at night is unstable or broken, that is frequently an indicator your sleep drive is not at the level required. In such situations, daytime sleep can turn into a contributing factor, rather than the answer. Use napping as a short-term solution for short-term problems – the main goal should still be a solid and consistent night’s sleep.”
The Perfect Nap Length
This means that napping must not be too extended to affect your sleep at night, and best should not occur post-3 p.m. (based on what time you sleep at night). What's a reasonable length? Guidelines are mixed. From the most referenced research about napping, space agency scientists found that crew members showed up to a 54% increase in attentiveness and a 34% increase in performance following a nap of 26 minutes (in detail, this included a six-minute sleep onset time). “I recommend setting a timer for 20 to 30 minutes – many individuals are asleep within 10 minutes,” notes a specialist. “You'll find much advice around regarding the ideal number for sleeping, however, that can make people feel more stressed above all – and the least helpful action you can possibly do when attempting to fall asleep is worry about it.”
If you’re going to nap for a longer period, avoid the period between 45 and 60 minutes that promotes that sluggish feeling, that disoriented sensation when you wake. “Studies indicates it's more effective to have a lengthier snooze of 60 to 90 minutes rather than a mid-length nap,” notes the professor. “Forty-five minutes is long enough to plunge you into a deep sleep stage making it more likely to feel sluggish when you wake up – however, if you extend it slightly longer to an hour or 90 minutes, you’re likely to finish a natural sleep cycle and should get up feeling more refreshed. Though if you nap for a long period, it will affect your sleep that night.”
Creating the Perfect Sleep Space
As for specific techniques, recommendations vary. A few professionals recommend using comparable habits you use to encourage a good night’s sleep: a silent space, a comfortable bed and as much darkness as possible. Some advise that you should just doze on a couch with ambient lighting is present – to prevent post-nap grogginess and to “protect” your sleeping quarters as the space your brain links with nighttime rest. “Falling asleep is notoriously difficult to command,” notes a specialist. “Lacking the urge to sleep, it is more challenging to get comfortable and basically instruct yourself to go to sleep. There’s got to be some drive there to initiate sleep in the first place. Personally, I can often nap during the day and wake up naturally without a timer, though, what aids a lot of people is to wait for a time where they feel naturally somewhat sleepy and just gently allow sleep to come.”
Experimentation is key, and if you have few options – such as, when aiming to squeeze in some shut-eye while traveling or in a work pod – it's acceptable with bringing sleep aids. “When I’m working with footballers, I recommend that they not rely on their own bed for naps, as they’re going to have|they will
