Tune into enough productivity experts, making it tempting to think that dozing is a powerful tool: not just a sticking plaster after poor sleep, but a path towards improved recall, a brighter outlook and possibly improved athletic performance. Professional athletes swear by it – and so are musicians, fighters & business leaders. Yet, when you don't have a room for napping or a job that allows frequent naps, is it *truly* worthwhile perks to a burst of shut-eye to merit the hassle? Does there exist a surefire technique to fall asleep fast? Furthermore, can you honestly promise you will arise feeling improved, instead of groggy?
Exploring The Reasons for Napping
“Experts note three main reasons for taking a nap among most adults,” notes a professor of sleep science researcher. “One is termed make-up sleep, essentially what you do following insufficient sleep overnight. The second is pre-emptive sleep, which involves anticipating a sleep deficit ahead, for example when working on night shifts. The third is called “pleasure-based sleep”, which basically boils down to desire: there is an opportunity to sleep during the day, and it's enjoyable to indulge.”
The primary task to do, therefore, is to think about why you want to nap. “Daytime sleep can be really helpful when nighttime sleep is being disrupted for reasons beyond your control – for example, when you are caring for an infant, or recovering from sickness or heavy physical exertion,” states a sleep expert. “But if you take a nap since your nighttime sleep is unstable or poor, that can be a sign your sleep drive is not at the level it should be. In such situations, naps can become part of the issue, instead of the fix. Use napping for brief periods to address immediate needs – the focus ought to remain a robust and regular sleep at night.”
The Ideal Snooze Time
This implies that daytime sleep must not be too extended to affect your overnight rest, and ideally shouldn’t take place in the late afternoon (contingent on when you sleep at night). What duration is wise? Advice differs. Among a prominent study on the subject, space agency scientists discovered that astronauts showed a boost of up to 54% in vigilance and a 34% boost in performance after a 26-minute nap (technically, this included an initial six-minute sleep onset time). “My advice is using an alarm for half an hour or less – many individuals fall asleep in under ten minutes,” explains a specialist. “There is plenty of guidance out there about the ideal number of minutes, but that tends to lead individuals to become more worried than anything – and the most counterproductive thing one can do when attempting to nod off is to stress over it.”
Should you decide to nap for a longer period, avoid the 45 to 60 minute range that induces that sluggish feeling, that disoriented sensation when you wake. “Studies indicates it is preferable to have a longer nap of one to one and a half hours rather than a mid-length nap,” says the professor. “Forty-five minutes is long enough to send you into slow-wave sleep and it is more probable to feel disoriented upon awakening – however, if you nap for a little longer to 60 or 90 minutes, you’re likely to be on the end of a sleep cycle and will probably awaken feeling more rejuvenated. But if you’re sleeping for 90 minutes, it may impact your sleep that night.”
Establishing an Ideal Snooze Setting
When it comes to exact methodologies, advice differs. Some experts suggest using the same protocol one would use to promote restful sleep: a quiet room, a comfortable bed and maximum darkness as possible. Some advise that one could just doze in a chair in the existing light is available – to avoid that groggy feeling and to “protect” your bed as the environment your mind associates with proper sleep. “Napping is quite challenging to will,” notes a sleep coach. “If you don’t have the urge to sleep, it is tougher to recline and practically command yourself to fall asleep. There’s got to be some drive present to initiate sleep to begin with. I can usually snooze in broad daylight and wake up naturally alarm-free, but what helps most folks is to look for a time that they’re naturally somewhat sleepy and calmly allow sleep to come.”
Experimentation is key, and when options are scarce – for example, when aiming to fit in 40 winks during a commute or in a soundproof office pod – there’s nothing wrong with bringing some accessories. “Coaching footballers, I suggest that they not rely on their own bed for naps, as they’re going to have|they will
