Listen to plenty of productivity experts, and it’s tempting to convince yourself that a nap is a secret weapon: rather than a quick fix after restless night, but a shortcut to improved recall, better spirits and maybe a faster 5k run time. Premier League soccer players do it regularly – along with professional piano players, fighters & high-profile executives. However, if you don't have a dedicated nap-room or a job that permits daytime sleep, can there *honestly* enough benefits to a quick nap for it to be worth the kerfuffle? Can you find a surefire technique to nod off promptly? Plus, is it possible to really guarantee you will arise feeling improved, instead of groggy?
Understanding Your Reasons for Napping
“We can identify three key drivers for napping in the adult population,” notes a professor of sleep science specialist. “One is what we call make-up sleep, essentially what you do after experiencing a lack of sleep the previous night. Secondly, there's prophylactic napping, where you are anticipating a sleep deficit in the future, for instance when working graveyard shifts. The third is called “appetitive drive”, which simply comes down to the wish: there is an opportunity to sleep in the daytime, and it's enjoyable to nap.”
The first thing to consider, therefore, is to examine your nap motivation. “Naps can be really helpful when overnight rest gets interrupted because of factors outside your control – for instance, when you are a parent of a newborn, or you’re recovering after being ill or intense exercise,” explains a sleep physiologist. “Yet when you nap as your night sleep feels fragile or unreliable, that can be an indicator your sleep drive is not where it needs to be. In those cases, daytime sleep can turn into part of the issue, instead of the fix. Use napping as a temporary measure to address immediate needs – the focus ought to remain a robust and regular sleep at night.”
The Optimal Nap Length
This implies that daytime sleep shouldn’t be too extended to interfere with your nighttime sleep, and ideally are not recommended after about 3pm (depending on what time you sleep at night). How long is sensible? Recommendations vary. In one of a prominent study regarding daytime sleep, experts found that astronauts showed a boost of up to 54% in alertness and a 34% boost in task performance after a 26-minute nap (technically, this involved a six-minute sleep onset time). “I recommend using an alarm for 20 to 30 minutes – most people are asleep quickly,” says a sleep expert. “You'll find much advice around regarding the perfect length for sleeping, but that tends to cause people to feel more anxious than anything – and the worst thing you can possibly do when trying to get to sleep is to stress over it.”
If you plan to take an extended nap, steer clear of the period between 45 and 60 minutes that encourages sleep inertia, that disoriented sensation upon waking. “The science suggests it is preferable to opt for a lengthier snooze of one to one and a half hours rather than a mid-length nap,” notes the professor. “Forty-five minutes is enough time to put you into deep sleep and you’re more likely to feel groggy when you wake up – while if you nap for a little longer to a full sleep cycle, it's likely you'll to finish a natural sleep cycle and are likely to awaken feeling more rejuvenated. Though if you're dozing for a long period, it will affect your sleep later that night.”
Finding the Right Nap Environment
When it comes to specific techniques, advice differs. Some experts recommend adopting similar routines one would use to promote a good night’s sleep: a quiet room, a cozy bed and as much darkness as possible. Some advise that it's fine to just doze in a chair in the existing light is present – both to discourage that groggy feeling and to maintain your bed as the space your mind associates with nighttime rest. “Falling asleep is quite challenging to will,” notes a sleep coach. “Without the urge to sleep, it becomes harder to recline and essentially tell yourself to go to sleep. You need a natural inclination available to start the process in the first place. I can usually take a nap during the day and wake up naturally without a timer, however, what assists most folks is to wait for a time where they feel naturally somewhat sleepy and then simply ease into sleep.”
It’s worth experimenting, and when your choices are limited – such as, if attempting to fit in some shut-eye during a commute or in a soundproof office pod – it is perfectly fine with bringing some accessories. “When I’m working with elite athletes, I advise that they not rely on their own bed for naps, as they’re going to have|they will
