Hear enough productivity gurus, and it’s simple to convince yourself that a nap is a secret weapon: rather than a sticking plaster after restless night, but a shortcut towards a better memory, better spirits and maybe a faster 5k run time. Premier League soccer players are all at it – as do musicians, mixed martial artists and business leaders. But if you don't have a special sleep space or a job that encourages regular snoozing, are there *really* enough benefits to a short sleep for it to be worth the effort? Does there exist a surefire technique to fall asleep fast? Plus, is it possible to truly ensure you’ll wake up feeling refreshed, not worse?
Exploring Your Drive to Snooze
“There are three key drivers for napping for many people,” says a professor of circadian rhythm specialist. “The first is known as recovery napping, which is what happens after experiencing poor sleep the night before. Secondly, there's preparatory napping, when you are anticipating sleep loss in the future, for example if you’re working overnight shifts. The third is called “hedonic napping”, which simply comes down to the wish: you get a chance to nap in the daytime, and it's pleasant to do it.”
The first thing to consider, therefore, is to examine why you want to nap. “Naps can be truly beneficial when nighttime sleep is being disrupted for reasons outside your control – such as, for a new parent, or you’re recovering from sickness or strenuous activity,” explains a sleep physiologist. “But if you’re napping because your nighttime sleep is unstable or broken, that’s often a sign your body's sleep pressure is not at the level required. In such situations, naps can become part of the problem, rather than the answer. Use napping as a temporary measure for short-term problems – the main goal should still be a strong and predictable night’s sleep.”
The Optimal Snooze Time
Therefore that daytime sleep shouldn’t be too extended to affect your overnight rest, and preferably should not occur post-3 p.m. (based on the time you go to bed overnight). What duration is wise? Recommendations vary. From a prominent study on the subject, experts discovered that astronauts showed a boost of up to 54% in vigilance plus a 34% rise in task performance following a nap of 26 minutes (in detail, this involved an initial six-minute sleep onset time). “I recommend setting an alarm for 20-30 minutes – many individuals are asleep in under ten minutes,” notes a sleep coach. “You'll find much guidance out there regarding the optimal amount for sleeping, however, that can make people feel more anxious above all – and the most counterproductive thing you can possibly do when trying to fall asleep is worry about it.”
Should you decide to sleep for longer, steer clear of the 45 to 60 minute range that promotes sleep grogginess, that spaced-out feeling when you wake. “Studies suggests it's more effective to take a longer nap of 60 to 90 minutes than a medium-length one,” explains the sleep scientist. “Forty-five minutes is sufficient to put you into a deep sleep stage and you’re more likely to feel sluggish when you get up – while if you take it slightly longer to 60 or 90 minutes, you’re likely to be completing of a sleep cycle and should get up feeling more refreshed. But if you nap for an hour and a half, it can influence your sleep in the evening.”
Finding the Perfect Snooze Setting
Regarding specific techniques, advice differs. A few professionals propose employing the same protocol one would use to encourage a good night’s sleep: a silent space, a cozy bed and minimal light as is feasible. Others suggest that one could simply nap on a couch in the existing light is present – both to discourage sleep inertia and to maintain your bedroom as the place your mind associates with proper sleep. “Falling asleep is something really tricky to will,” notes a sleep coach. “Lacking the urge to sleep, it becomes harder to lie down and essentially tell yourself to nod off. There’s got to be a natural inclination there to start the process in the first place. Personally, I can often take a nap in full light and wake up naturally alarm-free, though, what aids a lot of people is to look for an instance when they are naturally slightly tired and calmly ease into sleep.”
Trying different approaches is valuable, and if options are scarce – for example, when aiming to grab a quick nap during a commute or at the office – it is perfectly fine to use a few tools. “When I’m working with footballers, I advise that they don’t get used to their own bed for naps, because they’re going to have|they will
