Hear plenty of self-improvement experts, and you'll be simple to believe that a nap is a powerful tool: more than a sticking plaster after restless night, but a path to improved recall, a brighter outlook and perhaps a faster 5k run time. Premier League soccer players swear by it – as do concert pianists, fighters and media moguls. Yet, when you lack a special sleep space or a career that allows regular snoozing, can there *honestly* enough benefits to a quick nap to justify the hassle? Does there exist a reliable way to fall asleep fast? Plus, is it possible to really guarantee you’ll wake up feeling refreshed, rather than worse?
Understanding Your Drive to Snooze
“We can identify three key drivers for napping among most adults,” notes a leading sleep and circadian science researcher. “The first is termed recovery napping, which is what you do after experiencing insufficient sleep the previous night. Secondly, there's pre-emptive sleep, which involves anticipating insufficient sleep ahead, such as when working graveyard shifts. The third reason is “hedonic napping”, which basically is about wanting: you have an opportunity to nap in the afternoon, and it's enjoyable to do it.”
The initial step to undertake, therefore, is to think about why you want to nap. “Daytime sleep can be truly beneficial when nighttime sleep is being disrupted because of factors beyond your control – for example, for caring for an infant, or if you are healing from sickness or intense exercise,” states a sleep specialist. “Yet when you’re napping because your sleep at night feels fragile or broken, that is frequently an indicator your need for sleep is not as strong as required. Under those circumstances, naps can become part of the problem, rather than the answer. Utilize daytime sleep for brief periods to address immediate needs – the focus must always be a robust and regular night’s sleep.”
The Ideal Snooze Time
This implies that napping shouldn’t be sufficiently lengthy to affect your nighttime sleep, and best should not occur after about 3pm (based on the time you go to bed in the evening). What duration is wise? Recommendations vary. In one of the most-cited studies on the subject, experts noted that crew members showed up to a 54% increase in attentiveness and a 34% increase in task performance following a nap of 26 minutes (in detail, this counted a six-minute falling asleep phase). “I recommend setting a timer for half an hour or less – most people fall asleep quickly,” explains a specialist. “You'll find much guidance out there concerning the perfect length of minutes, yet that often lead individuals to become more worried than anything – and the least helpful action you can possibly do while aiming to get to sleep is to be anxious.”
If you plan to take an extended nap, avoid the 45 to 60 minute range that induces that sluggish feeling, that foggy state when you awaken. “Studies suggests it is preferable to have a longer nap lasting 60-90 minutes compared to a medium-length nap,” notes the sleep scientist. “Three-quarters of an hour is sufficient to send you into deep sleep and it is more probable to feel groggy upon awakening – whereas if you nap for slightly longer to a full sleep cycle, you will probably to finish of a sleep cycle and will probably get up feeling more rejuvenated. Though if you’re sleeping for a long period, it will affect how you sleep later that night.”
Creating an Ideal Snooze Setting
As for exact methodologies, recommendations vary. A few professionals suggest using the same protocol you use to promote quality nighttime sleep: a peaceful area, a supportive surface and minimal light as possible. Some advise that one could just doze in a chair in whatever light is present – both to discourage that groggy feeling and to preserve your sleeping quarters as the space you associate with nighttime rest. “Falling asleep is notoriously difficult to force,” says an expert. “Without any sleepiness, it is more challenging to lie down and practically command yourself to go to sleep. There must be some sleep pressure there to bring the sleep on in the first place. Personally, I can often take a nap in broad daylight and awaken on my own alarm-free, though, what aids many individuals is to anticipate a time where they feel naturally slightly tired and then simply ease into sleep.”
It’s worth experimenting, and if options are scarce – for instance, if you’re trying to squeeze in a quick nap during a commute or in a soundproof office pod – it is perfectly fine with bringing a few tools. “In my work with professional sportspeople, I advise that they don’t get used to sleeping in their bed, because they’re going to have|they will
