Hear enough productivity gurus, and it’s tempting to think that dozing is a superpower: not just a quick fix after poor sleep, but a shortcut to a better memory, better spirits and possibly improved athletic performance. Premier League athletes are all at it – along with professional piano players, fighters and business leaders. However, if you haven’t got a dedicated nap-room or a career that encourages regular snoozing, are there *really* worthwhile perks to a burst of shut-eye to justify the effort? Can you find a reliable way to get to sleep quickly enough? Plus, is it possible to truly ensure you will arise feeling refreshed, not worse?
Understanding The Drive to Snooze
“Experts note three key drivers for taking a nap in the adult population,” explains an expert circadian rhythm professor. “One is known as make-up sleep, which is the action you take after experiencing poor sleep overnight. Secondly, there's preparatory napping, where you are preparing for a sleep deficit in the future, for instance during on night shifts. The third is called “pleasure-based sleep”, which basically boils down to the wish: you get a chance to sleep in the daytime, and it's pleasant to nap.”
The primary task to consider, so, is consider why you want to nap. “Naps can be truly beneficial when night sleeping is disturbed for reasons beyond your control – such as, if you’re a new parent, or you’re recovering from illness or intense exercise,” says a sleep physiologist. “But if you nap because your sleep at night is unstable or broken, that can be an indicator your sleep drive is not at the level it should be. In such situations, daytime sleep can turn into a contributing factor, not the solution. Use napping as a temporary measure to address immediate needs – the main goal ought to remain a robust and regular sleep at night.”
The Optimal Snooze Time
This implies that napping must not be too extended to interfere with your overnight rest, and preferably shouldn’t take place after about 3pm (depending on when you retire overnight). How long is sensible? Recommendations vary. Among the most referenced research on the subject, experts found that crew members had up to a 54% increase in vigilance plus a 34% rise in cognitive performance post a 26-minute snooze (technically, this counted a six-minute nodding-off period). “My advice is using an alarm for 20-30 minutes – most people are asleep within 10 minutes,” notes a specialist. “There is plenty of guidance out there concerning the optimal amount for sleeping, yet that often lead individuals to become more anxious than anything else – and the most counterproductive thing you can do when attempting to get to sleep is to stress over it.”
If you plan to nap for a longer period, avoid the 45-60 minute window that encourages that sluggish feeling, that spaced-out feeling when you awaken. “The science would say it’s better to take an extended nap lasting 60-90 minutes compared to a medium-length nap,” says the professor. “45 minutes is enough time to put you into deep sleep and it is more probable to feel groggy when you wake up – whereas if you take it slightly longer to an hour or 90 minutes, you’re likely to be completing a natural sleep cycle and should wake up feeling more alert. However, if you're dozing for a long period, it may impact how you sleep later that night.”
Creating the Perfect Snooze Setting
When it comes to specific techniques, advice differs. Some experts propose using comparable habits you use to promote a good night’s sleep: a silent space, a supportive surface and minimal light as possible. Some advise that it's fine to just doze in a chair in whatever light is present – to prevent that groggy feeling and to preserve your sleeping quarters as the environment your brain links with proper sleep. “Sleep is quite challenging to command,” notes a specialist. “If you don’t have any sleepiness, it is more challenging to lie down and practically command yourself to nod off. There must be some sleep pressure there to start the process to begin with. For me, it's possible to take a nap in full light and awaken on my own alarm-free, though, what aids most folks is to look for a time where they feel naturally slightly tired and calmly ease into sleep.”
It’s worth experimenting, and when your choices are limited – for example, if you’re trying to grab a quick nap while traveling or in a soundproof office pod – it's acceptable to employ a few tools. “In my work with elite athletes, I recommend that they avoid becoming accustomed to their own bed for naps, since they’re going to have|they will
