Listen to a few productivity podcasters, and it’s simple to think that a nap is a secret weapon: not just a quick fix after restless night, but a route to a better memory, improved mood and maybe quicker running times. Premier League footballers swear by it – as do concert pianists, UFC champions and high-profile executives. Yet, when you haven’t got a dedicated nap-room or employment that encourages regular snoozing, is it *truly* enough benefits to a burst of shut-eye to merit the kerfuffle? Is there a dependable method to get to sleep quickly enough? And can you truly ensure you’ll wake up feeling better, instead of groggy?
Exploring Your Drive to Snooze
“Experts note three primary motivations for taking a nap among most adults,” explains an expert sleep science specialist. “Firstly, there's known as recovery napping, that is what happens following insufficient sleep the previous night. Secondly, there's preparatory napping, which involves preparing for sleep loss ahead, such as during overnight shifts. The third is called “pleasure-based sleep”, which essentially comes down to desire: there is a moment to nap in the daytime, and it's pleasant to nap.”
The initial step to do, so, is to think about your nap motivation. “Naps can be genuinely useful when nighttime sleep is disturbed because of factors you cannot change – for example, if you’re caring for an infant, or if you are healing after being ill or intense exercise,” says a sleep expert. “But if you’re napping because your sleep at night is unstable or unreliable, that can be a signal your need for sleep is not as strong as required. Under those circumstances, napping can become a contributing factor, rather than the answer. Utilize daytime sleep as a short-term solution to address immediate needs – the priority ought to remain a solid and consistent night’s sleep.”
The Ideal Snooze Time
Therefore that napping must not be long enough to interfere with your overnight rest, and best should not occur after about 3pm (contingent on when you go to bed in the evening). What duration is wise? Recommendations vary. From the most referenced research regarding daytime sleep, space agency scientists discovered that astronauts had improvements of over 50% in attentiveness and a 34% increase in cognitive performance post a 26-minute snooze (to be precise, this included an initial six-minute falling asleep phase). “My advice is setting a timer for 20-30 minutes – most people doze off quickly,” says a specialist. “There is plenty of recommendations regarding the perfect length of time, however, that can lead individuals to become more worried than anything – and the most counterproductive thing you can do when trying to fall asleep is to be anxious.”
If you plan to sleep for longer, steer clear of the 45 to 60 minute range that encourages that sluggish feeling, that foggy state upon waking. “Research would say it is preferable to have an extended nap of one to one and a half hours compared to a medium-length nap,” explains the sleep scientist. “45 minutes is enough time to send you into slow-wave sleep making it more likely to feel groggy upon awakening – while if you nap for slightly longer to an hour or 90 minutes, you will probably to be on the end of a sleep cycle and are likely to awaken feeling more rejuvenated. However, if you’re sleeping for a long period, it may impact the quality of your sleep later that night.”
Establishing the Right Sleep Space
As for specific techniques, advice differs. Some experts suggest using similar routines you use to foster quality nighttime sleep: a quiet room, a cozy bed and minimal light as you can manage. Some advise that one could simply nap on a couch with ambient lighting is present – both to discourage post-nap grogginess and to “protect” your bedroom as the environment your brain links with *real* sleep. “Napping is notoriously difficult to command,” notes an expert. “Lacking any drowsiness, it is tougher to recline and essentially command yourself to nod off. You need a natural inclination present to start the process in the first place. Personally, I can often nap during the day and wake up naturally without a timer, however, what assists most folks is to look for a moment when they are naturally feeling a bit drowsy and then simply ease into sleep.”
Experimentation is key, and when your choices are limited – such as, if you’re trying to squeeze in some shut-eye on a train or at the office – it is perfectly fine with bringing sleep aids. “Coaching professional sportspeople, I recommend that they not rely on sleeping in their bed, because they’re going to have|they will
