Listen to a few self-improvement experts, making it tempting to think that dozing is a powerful tool: more than a sticking plaster after a bad night’s sleep, but a shortcut towards a better memory, better spirits and possibly a faster 5k run time. Premier League footballers swear by it – as do concert pianists, UFC champions and business leaders. However, if you haven’t got a room for napping or a job that permits regular snoozing, is it *truly* worthwhile perks to a quick nap to justify the hassle? Can you find a surefire technique to get to sleep quickly enough? Furthermore, can you honestly promise you will arise feeling improved, instead of groggy?
Identifying Your Drive to Snooze
“We can identify three primary motivations for taking a nap among most adults,” explains a leading sleep and circadian science researcher. “The first is what we call recovery napping, that is what you do following insufficient sleep the night before. Another is preparatory napping, where you are preparing for insufficient sleep ahead, such as when working on night shifts. Finally, there's “pleasure-based sleep”, which essentially comes down to desire: there is a moment to doze in the daytime, and it's pleasant to do it.”
The first thing to undertake, so, is consider your nap motivation. “Napping can be really helpful when nighttime sleep is being disrupted due to causes beyond your control – for example, when you are a new parent, or you’re recovering after being ill or strenuous activity,” says a sleep specialist. “However, if you’re napping since your nighttime sleep seems unreliable or broken, that can be a signal your sleep drive is not at the level it needs to be. In such situations, daytime sleep can turn into part of the problem, not the solution. Use napping as a temporary measure for short-term problems – the priority ought to remain a strong and predictable night’s sleep.”
The Perfect Snooze Time
This implies that daytime sleep must not be too extended to interfere with your sleep at night, and ideally are not recommended post-3 p.m. (based on what time you retire at night). What duration is wise? Guidelines are mixed. In one of a prominent study about napping, experts noted that space travelers experienced up to a 54% increase in vigilance and a 34% increase in performance post a 26-minute snooze (in detail, this involved an initial six-minute falling asleep phase). “My advice is using an alarm for half an hour or less – most people fall asleep quickly,” notes a specialist. “You'll find much advice around about the optimal amount of minutes, yet that often make people feel more stressed above all – and the least helpful action you can do when attempting to get to sleep is worry about it.”
If you plan to sleep for longer, steer clear of the 45-60 minute window that induces that sluggish feeling, that spaced-out feeling upon waking. “Studies would say it's more effective to take an extended nap lasting 60-90 minutes compared to a medium-length nap,” explains the professor. “Three-quarters of an hour is long enough to plunge you into slow-wave sleep and it is more probable to feel sluggish upon awakening – while if you take it slightly longer to 60 or 90 minutes, it's likely you'll to finish a natural sleep cycle and are likely to get up feeling more rejuvenated. But if you nap for a long period, it may impact your sleep that night.”
Creating the Right Sleep Space
When it comes to specific techniques, recommendations vary. A few professionals recommend adopting similar routines you’d use to foster a good night’s sleep: a silent space, a cozy bed and minimal light as possible. Others suggest that it's fine to just doze on the sofa in whatever light is available – to prevent post-nap grogginess and to preserve your sleeping quarters as the environment your mind associates with nighttime rest. “Falling asleep is something really tricky to will,” explains an expert. “Without any drowsiness, it becomes harder to lie down and practically command yourself to fall asleep. There must be a natural inclination present to initiate sleep initially. Personally, I can often snooze in broad daylight and wake up naturally without an alarm, but what helps most folks is to look for a time that they’re naturally somewhat sleepy and just gently ease into sleep.”
Experimentation is key, and if your choices are limited – such as, if you’re trying to fit in 40 winks while traveling or in a work pod – it's acceptable to employ some accessories. “Coaching professional sportspeople, I recommend that they avoid becoming accustomed to sleeping in their bed, because they’re going to have|they will
