Tune into enough productivity gurus, making it tempting to think that dozing is a powerful tool: not just a sticking plaster following poor sleep, but a route to improved recall, a brighter outlook and possibly quicker running times. Premier League footballers swear by it – along with musicians, mixed martial artists and business leaders. Yet, when you haven’t got a dedicated nap-room or a career that permits daytime sleep, are there *really* sufficient advantages to a short sleep to merit the hassle? Does there exist a surefire technique to nod off promptly? And can you honestly promise you will get up feeling better, not worse?
Exploring The Drive to Snooze
“Experts note three primary motivations for daytime sleep for many people,” says a professor of sleep and circadian science specialist. “The first is termed recovery napping, which is what you do following a lack of sleep the night before. Another is preparatory napping, which involves preparing for insufficient sleep in the future, for example if you’re working graveyard shifts. The third reason is “pleasure-based sleep”, which essentially boils down to wanting: you have a chance to doze during the day, and it's enjoyable to indulge.”
The first thing to consider, then, is consider why you want to nap. “Daytime sleep can be truly beneficial when nighttime sleep gets interrupted because of factors beyond your control – for example, for a new parent, or you’re recovering from sickness or strenuous activity,” states a sleep expert. “But if you take a nap since your nighttime sleep feels fragile or poor, that is frequently a sign your need for sleep is not where it needs to be. In those cases, daytime sleep can turn into part of the problem, instead of the fix. Use napping as a temporary measure to address immediate needs – the focus ought to remain a robust and regular night’s sleep.”
The Perfect Snooze Time
Therefore that daytime sleep shouldn’t be too extended to affect your nighttime sleep, and best shouldn’t take place after about 3pm (contingent on what time you go to bed overnight). How long is sensible? Recommendations vary. Among the most referenced research on the subject, experts noted that astronauts showed a boost of up to 54% in vigilance plus a 34% rise in performance after a 26-minute nap (technically, this involved a six-minute nodding-off period). “I recommend setting a timer for 20-30 minutes – the majority doze off quickly,” explains a specialist. “There’s a lot of guidance out there concerning the optimal amount for sleeping, however, that can lead individuals to become more anxious than anything – and the worst thing one can do when trying to nod off is to stress over it.”
Should you decide to nap for a longer period, bypass the 45-60 minute window that induces that sluggish feeling, that foggy state when you wake. “Studies suggests it’s better to opt for a lengthier snooze lasting 60-90 minutes than a medium-length one,” notes the expert. “45 minutes is enough time to send you into deep sleep making it more likely to feel sluggish upon awakening – while if you take it slightly longer to an hour or 90 minutes, you’re likely to be on the end of a sleep cycle and are likely to get up feeling more rejuvenated. However, if you nap for 90 minutes, it may impact the quality of your sleep later that night.”
Establishing the Perfect Snooze Setting
Regarding specific techniques, advice differs. Certain specialists recommend adopting comparable habits you’d use to encourage a good night’s sleep: a quiet room, a comfortable bed and maximum darkness as you can manage. Others suggest that you should merely snooze on a couch in the existing light is present – both to discourage that groggy feeling and to preserve your bed as the space you associate with *real* sleep. “Napping is quite challenging to command,” explains an expert. “Lacking any drowsiness, it becomes harder to lie down and practically command yourself to go to sleep. There’s got to be some sleep pressure available to start the process initially. I can usually snooze during the day and naturally wake up alarm-free, though, what aids many individuals is to wait for a time where they feel naturally somewhat sleepy and calmly allow sleep to come.”
It’s worth experimenting, and should you have few options – for instance, if you’re trying to grab 40 winks during a commute or in a soundproof office pod – it is perfectly fine to employ some accessories. “In my work with footballers, I suggest that they not rely on their own bed for naps, since they’re going to have|they will
