Hear plenty of self-improvement gurus, and you'll be easy to believe that dozing is a secret weapon: not just a band-aid after poor sleep, but a path to a better memory, a brighter outlook and possibly a faster 5k run time. Elite soccer players do it regularly – along with professional piano players, UFC champions and high-profile executives. But if you don't have a room for napping or employment that permits regular snoozing, can there *honestly* worthwhile perks to a quick nap for it to be worth the effort? Does there exist a surefire technique to fall asleep fast? Furthermore, can you honestly promise you will get up feeling refreshed, rather than worse?
Exploring Your Reasons for Napping
“Experts note three main reasons for taking a nap for many people,” explains a professor of sleep and circadian science professor. “The first is known as recovery napping, that is what you do when you’ve had insufficient sleep the night before. The second is pre-emptive sleep, when you are pre-empting sleep loss ahead, such as if you’re working on night shifts. The third is called “hedonic napping”, which essentially boils down to wanting: you have a chance to sleep in the afternoon, and it's pleasant to nap.”
The primary task to do, so, is consider your reason for napping. “Naps can be genuinely useful when nighttime sleep is disturbed because of factors you cannot change – for example, when you are a new parent, or recovering from sickness or strenuous activity,” says a sleep physiologist. “However, if you’re napping because your nighttime sleep feels fragile or poor, that is frequently a signal your sleep drive is not as strong as it should be. In such situations, napping can become a contributing factor, not the solution. Use napping as a short-term solution for short-term problems – the priority should still be a robust and regular overnight rest.”
The Optimal Nap Length
This implies that napping must not be long enough to disrupt your nighttime sleep, and preferably shouldn’t take place after about 3pm (contingent on when you go to bed overnight). How long is sensible? Guidelines are mixed. In one of the most-cited studies on the subject, experts found that astronauts had 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 long falling asleep phase). “I recommend setting an alarm for 20 to 30 minutes – most people fall asleep in under ten minutes,” explains a specialist. “You'll find much advice around concerning the optimal amount of time, yet that often make people feel more worried than anything else – and the worst thing you can do when attempting to get to sleep is worry about it.”
Should you decide to sleep for longer, avoid the 45 to 60 minute range that induces sleep inertia, that foggy state upon waking. “Studies suggests it's more effective to opt for a longer nap of 60 to 90 minutes than a medium-length one,” says the sleep scientist. “45 minutes is long enough to send you into a deep sleep stage and it is more probable to feel sluggish upon awakening – while if you nap for slightly longer to 60 or 90 minutes, you’re likely to be on the end a full cycle and are likely to awaken feeling more alert. Though if you're dozing for an hour and a half, it will affect the quality of your sleep that night.”
Finding an Ideal Sleep Space
Regarding specific techniques, suggestions are diverse. Some experts propose adopting the same protocol one would use to encourage a good night’s sleep: a silent space, a cozy bed and maximum darkness as you can manage. Some advise that you should just doze on a couch in whatever light is present – to prevent sleep inertia and to “protect” your bed as the place your mind associates with *real* sleep. “Falling asleep is notoriously difficult to command,” explains an expert. “Without any sleepiness, it is more challenging to lie down and essentially instruct yourself to nod off. You need a natural inclination there to bring the sleep on to begin with. For me, it's possible to take a nap during the day and wake up naturally without a timer, however, what assists most folks is to wait for 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, when aiming to squeeze in 40 winks 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 avoid becoming accustomed to their own bed for naps, as they’re going to have|they will
