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Listen to enough productivity gurus, making it tempting to think that dozing is a powerful tool: not just a quick fix following poor sleep, but a shortcut to improved recall, a brighter outlook and possibly improved athletic performance. Professional athletes are all at it – and so are concert pianists, fighters & high-profile executives. Yet, when you don't have a special sleep space or employment that permits regular snoozing, are there *really* worthwhile perks to a short sleep to merit the hassle? Does there exist a reliable way to fall asleep fast? Plus, is it possible to truly ensure you will arise feeling better, not worse?

Exploring The Nap Motivation

“We can identify three main reasons for daytime sleep for many people,” notes a professor of sleep science professor. “The first is what we call make-up sleep, which is what happens when you’ve had insufficient sleep the previous night. Secondly, there's prophylactic napping, when you are pre-empting a sleep deficit ahead, for instance if you’re working graveyard shifts. Finally, there's “hedonic napping”, which basically comes down to the wish: there is a moment to doze in the daytime, and it's enjoyable to indulge.”

The primary task to do, so, is to examine why you want to nap. “Daytime sleep can be really helpful when night sleeping is being disrupted due to causes you cannot change – for instance, if you’re a parent of a newborn, or if you are healing from sickness or strenuous activity,” explains a sleep specialist. “But if you’re napping since your sleep at night feels fragile or poor, that is frequently an indicator your need for sleep is not where required. Under those circumstances, napping can become part of the issue, not the solution. Employ naps as a temporary measure to address immediate needs – the main goal should still be a solid and consistent night’s sleep.”

The Perfect Snooze Time

This means that naps must not be too extended to interfere with your sleep at night, and best should not occur post-3 p.m. (depending on the time you sleep overnight). How long is sensible? Advice differs. Among the most referenced research regarding daytime sleep, experts noted that space travelers showed up to a 54% increase in attentiveness and a 34% increase in performance following a nap of 26 minutes (technically, this counted a six-minute long falling asleep phase). “I recommend using an alarm for 20 to 30 minutes – most people doze off quickly,” explains a sleep coach. “There is plenty of recommendations about the perfect length of minutes, but that tends to lead individuals to become more stressed above all – and the most counterproductive thing one can do when trying to fall asleep is to stress over it.”

If you plan to nap for a longer period, avoid the 45 to 60 minute range that induces sleep inertia, that foggy state when you wake. “Studies suggests it’s better to opt for a lengthier snooze of 60 to 90 minutes rather than a mid-length nap,” explains the expert. “Forty-five minutes is long enough to plunge you into a deep sleep stage making it more likely to feel groggy upon awakening – whereas if you extend it slightly longer to an hour or 90 minutes, you will probably to be completing a full cycle and will probably get up feeling more refreshed. But if you're dozing for 90 minutes, it may impact your sleep that night.”

Finding the Right Snooze Setting

As for exact methodologies, suggestions are diverse. Some experts recommend using similar routines you’d use to encourage a good night’s sleep: a silent space, a comfortable bed and maximum darkness as is feasible. Some advise that it's fine to merely snooze on the sofa in whatever light happens to be around – to prevent that groggy feeling and to maintain your sleeping quarters as the environment you associate with *real* sleep. “Napping is quite challenging to command,” explains a sleep coach. “Lacking the urge to sleep, it is tougher to get comfortable and practically tell yourself to go to sleep. There’s got to be some drive there to initiate sleep initially. I can usually nap during the day and wake up naturally without an alarm, but what helps most folks is to look for a moment where they feel naturally feeling a bit drowsy and then simply ease into sleep.”

Experimentation is key, and when options are scarce – for instance, when aiming to grab 40 winks during a commute or in a soundproof office pod – it is perfectly fine to use a few tools. “Coaching footballers, I advise that they not rely on sleeping in their bed, since they’re going to have|they will