Tune into enough self-improvement podcasters, making it simple to think that dozing is a superpower: not just a band-aid following restless night, but a route towards enhanced cognition, a brighter outlook and perhaps a faster 5k run time. Premier League athletes are all at it – as do musicians, fighters and media moguls. However, if you don't have a dedicated nap-room or a career that encourages frequent naps, are there *really* sufficient advantages to a short sleep for it to be worth the kerfuffle? Does there exist a reliable way to fall asleep fast? Plus, is it possible to truly ensure you will arise feeling better, instead of groggy?
Identifying The Reasons for Napping
“There are three key drivers for napping for many people,” notes an expert circadian rhythm professor. “The first is known as recovery napping, essentially the action you take when you’ve had a lack of sleep the night before. The second is prophylactic napping, when you are anticipating a sleep deficit ahead, for example if you’re working on night shifts. The third is called “appetitive drive”, which simply boils down to the wish: there is a chance to doze in the daytime, and it's enjoyable to do it.”
The initial step to consider, so, is to examine why you want to nap. “Daytime sleep can be truly beneficial when night sleeping is disturbed for reasons beyond your control – such as, for caring for an infant, or if you are healing from sickness or intense exercise,” explains a sleep physiologist. “However, if you take a nap because your sleep at night feels fragile or poor, that is frequently a signal your need for sleep is not as strong as required. Under those circumstances, daytime sleep can turn into part of the issue, not the solution. Employ naps as a temporary measure to address immediate needs – the main goal must always be a robust and regular night’s sleep.”
The Ideal Nap Length
This means that naps shouldn’t be long enough to disrupt your overnight rest, and best are not recommended post-3 p.m. (based on the time you go to bed in the evening). What's a reasonable length? Recommendations vary. Among the most referenced research about napping, experts found that astronauts experienced improvements of over 50% in vigilance plus a 34% rise in cognitive performance following a nap of 26 minutes (technically, this involved a six-minute falling asleep phase). “I’d suggest setting an alarm for 20 to 30 minutes – the majority are asleep in under ten minutes,” explains a specialist. “There’s a lot of guidance out there regarding the optimal amount for sleeping, but that tends to cause people to feel more anxious than anything – and the worst thing you can possibly do while aiming to get to sleep is to be anxious.”
Should you decide to take an extended nap, avoid the 45 to 60 minute range that induces that sluggish feeling, that disoriented sensation upon waking. “Studies indicates it is preferable to take an extended nap lasting 60-90 minutes than a medium-length one,” says the professor. “Forty-five minutes is enough time to put you into deep sleep and it is more probable to feel disoriented when you wake up – however, if you nap for slightly longer to a full sleep cycle, you will probably to be on the end a natural sleep cycle and will probably awaken feeling more refreshed. However, if you're dozing for a long period, it may impact the quality of your sleep that night.”
Finding the Perfect Sleep Space
As for specific techniques, suggestions are diverse. A few professionals propose using the same protocol you’d use to encourage a good night’s sleep: a silent space, a comfortable bed and minimal light as is feasible. Others suggest that you should merely snooze in a chair in whatever light is present – to avoid sleep inertia and to maintain your bedroom as the space your mind associates with proper sleep. “Napping is notoriously difficult to will,” notes a sleep coach. “Without the urge to sleep, it becomes harder to lie down and practically instruct yourself to nod off. There’s got to be a natural inclination there to initiate sleep initially. Personally, I can often take a nap in broad daylight and awaken on my own without a timer, however, what assists most folks is to look for a time where they feel naturally slightly tired and calmly relax into it.”
Experimentation is key, and if options are scarce – for instance, if you’re trying to squeeze in a quick nap on a train or in a work pod – it is perfectly fine to employ sleep aids. “When I’m working with footballers, I advise that they don’t get used to sleeping in their bed, since they’re going to have|they will
