Hear plenty of productivity podcasters, and it’s easy to convince yourself that dozing is a secret weapon: more than a band-aid after a bad night’s sleep, but a shortcut to a better memory, improved mood and perhaps quicker running times. Elite footballers swear by it – as do concert pianists, fighters & business leaders. But if you lack a room for napping or employment that permits daytime sleep, is it *truly* sufficient advantages to a burst of shut-eye to justify the effort? Can you find a surefire technique to nod off promptly? Plus, is it possible to honestly promise you’ll wake up feeling improved, instead of groggy?
Identifying Your Reasons for Napping
“We can identify three key drivers for napping among most adults,” notes a professor of circadian rhythm professor. “The first is termed recovery napping, that is what happens after experiencing insufficient sleep the previous night. Another is prophylactic napping, where you are anticipating insufficient sleep in the future, for instance during overnight shifts. The third is called “hedonic napping”, which basically boils down to the wish: there is an opportunity to nap in the afternoon, and it's pleasant to do it.”
The initial step to consider, therefore, is to think about why you want to nap. “Daytime sleep can be truly beneficial when nighttime sleep is disturbed due to causes you cannot change – such as, for a parent of a newborn, or you’re recovering after being ill or heavy physical exertion,” explains a sleep physiologist. “But if you’re napping since your sleep at night feels fragile or poor, that’s often an indicator your body's sleep pressure is not at the level it should be. In those cases, napping can become part of the problem, not the solution. Use napping as a temporary measure to address immediate needs – the priority ought to remain a solid and consistent overnight rest.”
The Ideal Nap Length
Therefore that napping ought not to be long enough to disrupt your sleep at night, and preferably are not recommended post-3 p.m. (based on when you retire in the evening). What's a reasonable length? Guidelines are mixed. From the most-cited studies regarding daytime sleep, space agency scientists found that astronauts had up to a 54% increase in alertness plus a 34% rise in task performance following a nap of 26 minutes (technically, this involved a six-minute falling asleep phase). “My advice is setting an alarm for 20 to 30 minutes – many individuals fall asleep in under ten minutes,” explains a specialist. “There is plenty of recommendations regarding the ideal number of time, however, that can cause people to feel more worried above all – and the most counterproductive thing one can do while aiming to fall asleep is to stress over it.”
Should you decide to take an extended nap, avoid the 45-60 minute window that promotes that sluggish feeling, that foggy state upon waking. “Studies indicates it's more effective to opt for a longer nap lasting 60-90 minutes compared to a medium-length nap,” notes the professor. “Forty-five minutes is sufficient to plunge you into deep sleep and it is more probable to feel groggy upon awakening – whereas if you take it a bit longer to a full sleep cycle, you will probably to finish a full cycle and will probably awaken feeling more refreshed. However, if you’re sleeping for a long period, it can influence how you sleep in the evening.”
Establishing the Perfect Nap Environment
As for exact methodologies, recommendations vary. A few professionals suggest adopting the same protocol you use to encourage restful sleep: a peaceful area, a cozy bed and maximum darkness as possible. Some advise that one could just doze on a couch with ambient lighting is present – to prevent that groggy feeling and to “protect” your bedroom as the place your mind associates with *real* sleep. “Napping is notoriously difficult to command,” notes a specialist. “If you don’t have any drowsiness, it is tougher to recline and basically command yourself to go to sleep. You need a natural inclination there to initiate sleep 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 look for an instance when they are naturally feeling a bit drowsy and just gently ease into sleep.”
Experimentation is key, and when your choices are limited – for example, if attempting to fit in some shut-eye on a train or in a soundproof office pod – it's acceptable to employ a few tools. “In my work with footballers, I advise that they avoid becoming accustomed to napping in bed, as they’re going to have|they will
