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Hear plenty of performance experts, making it simple to convince yourself that a nap is a secret weapon: rather than a band-aid following restless night, but a route to improved recall, better spirits and possibly improved athletic performance. Elite athletes are all at it – along with professional piano players, fighters and business leaders. However, if you don't have a special sleep space or a career that allows daytime sleep, is it *truly* worthwhile perks to a burst of shut-eye to justify the hassle? Is there a dependable method to fall asleep fast? Plus, is it possible to honestly promise you’ll wake up feeling refreshed, rather than worse?

Understanding Your Reasons for Napping

“Experts note three main reasons for napping in the adult population,” notes a leading circadian rhythm professor. “Firstly, there's what we call make-up sleep, that is what happens following a lack of sleep the night before. Another is prophylactic napping, where you are anticipating sleep loss coming up, such as during overnight shifts. The third reason is “appetitive drive”, which simply comes down to desire: there is an opportunity to doze during the day, and it's pleasant to do it.”

The initial step to consider, then, is consider your nap motivation. “Daytime sleep can be really helpful when nighttime sleep is being disrupted for reasons you cannot change – for instance, when you are a new parent, or you’re recovering from sickness or heavy physical exertion,” explains a sleep physiologist. “But if you’re napping as your nighttime sleep seems unreliable or poor, that is frequently a sign your sleep drive is not at the level it should be. Under those circumstances, daytime sleep can turn into a contributing factor, rather than the answer. Use napping as a short-term solution to address immediate needs – the main goal ought to remain a robust and regular overnight rest.”

The Optimal Nap Duration

This means that daytime sleep ought not to be too extended to interfere with your sleep at night, and best are not recommended in the late afternoon (depending on what time you retire in the evening). How long is sensible? Recommendations vary. Among the most-cited studies on the subject, experts discovered that space travelers had up to a 54% increase in attentiveness and a 34% boost in cognitive performance post a 26-minute snooze (technically, this counted a six-minute falling asleep phase). “My advice is setting a timer for 20 to 30 minutes – the majority are asleep in under ten minutes,” notes a specialist. “There is plenty of recommendations concerning the perfect length for sleeping, but that tends to make people feel more worried above all – and the least helpful action one can do when trying to fall asleep is worry about it.”

Should you decide to nap for a longer period, bypass the period between 45 and 60 minutes that promotes that sluggish feeling, that foggy state when you awaken. “Research indicates it’s better to opt for a lengthier snooze of 60 to 90 minutes than a medium-length one,” explains the professor. “Three-quarters of an hour is long enough to put you into slow-wave sleep and it is more probable to feel groggy upon awakening – while if you nap for slightly longer to a full sleep cycle, it's likely you'll to be completing a natural sleep cycle and are likely to wake up feeling more rejuvenated. But if you're dozing for a long period, it can influence the quality of your sleep in the evening.”

Creating the Right Sleep Space

When it comes to exact methodologies, recommendations vary. A few professionals recommend employing similar routines you’d use to encourage restful sleep: a peaceful area, a supportive surface and maximum darkness as you can manage. Alternatively, experts propose that it's fine to just doze on a couch in the existing light is present – to prevent that groggy feeling and to preserve your bed as the environment your brain links with proper sleep. “Falling asleep is something really tricky to force,” says a sleep coach. “Lacking any sleepiness, it becomes harder to lie down and basically command yourself to fall asleep. There must be some sleep pressure available to bring the sleep on initially. Personally, I can often snooze in broad daylight and naturally wake up without a timer, but what helps many individuals is to look for a moment where they feel naturally slightly tired and just gently allow sleep to come.”

Trying different approaches is valuable, and when you have few options – for example, if attempting to grab some shut-eye on a train or in a soundproof office pod – it is perfectly fine with bringing a few tools. “In my work with footballers, I suggest that they not rely on their own bed for naps, as they’re going to have|they will