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Hear a few productivity gurus, making it tempting to convince yourself that dozing is a superpower: rather than a sticking plaster after restless night, but a path towards improved recall, improved mood and possibly a faster 5k run time. Premier League soccer players are all at it – as do concert pianists, fighters and business leaders. Yet, when you don't have a room for napping or a career that encourages regular snoozing, is it *truly* sufficient advantages to a short sleep to justify the hassle? Does there exist a surefire technique to fall asleep fast? And can you truly ensure you will arise feeling better, rather than worse?

Exploring The Drive to Snooze

“There are three main reasons for daytime sleep among most adults,” says a leading sleep science professor. “One is what we call compensatory napping, which is what happens after experiencing a lack of sleep overnight. Secondly, there's pre-emptive sleep, where you are preparing for sleep loss in the future, for instance during graveyard shifts. The third reason is “pleasure-based sleep”, which basically is about wanting: you get a chance to doze in the afternoon, and it's pleasant to indulge.”

The primary task to undertake, therefore, is consider your reason for napping. “Naps can be really helpful when night sleeping gets interrupted because of factors outside your control – for instance, if you’re a new parent, or recovering from sickness or strenuous activity,” explains a sleep physiologist. “Yet when you nap because your sleep at night is unstable or unreliable, that’s often a sign your sleep drive is not at the level it needs to be. In such situations, daytime sleep can turn into part of the issue, instead of the fix. Employ naps as a temporary measure to address immediate needs – the priority ought to remain a solid and consistent night’s sleep.”

The Ideal Nap Length

This implies that daytime sleep ought not to be long enough to interfere with your sleep at night, and best are not recommended post-3 p.m. (based on what time you go to bed in the evening). What's a reasonable length? Recommendations vary. From the most-cited studies about napping, space agency scientists found that crew members showed up to a 54% increase in alertness and a 34% increase in cognitive performance following a nap of 26 minutes (technically, this involved a six-minute long nodding-off period). “I’d suggest setting a timer for half an hour or less – the majority doze off quickly,” says a specialist. “You'll find much recommendations concerning the perfect length of time, however, that can make people feel more stressed than anything else – and the most counterproductive thing you can possibly do when attempting to fall asleep is worry about it.”

If you plan to sleep for longer, steer clear of the period between 45 and 60 minutes that promotes sleep grogginess, that foggy state when you awaken. “Studies would say it’s better to opt for a lengthier snooze of one to one and a half hours than a medium-length one,” notes the expert. “45 minutes is long enough to send you into slow-wave sleep and you’re more likely to feel disoriented when you get up – however, if you nap for slightly longer to a full sleep cycle, you’re likely to be completing a natural sleep cycle and will probably wake up feeling more alert. Though if you're dozing for an hour and a half, it may impact your sleep in the evening.”

Establishing an Ideal Nap Environment

Regarding precise methods, suggestions are diverse. A few professionals recommend using comparable habits you use to promote a good night’s sleep: a silent space, a comfortable bed and minimal light as possible. Others suggest that you should merely snooze on a couch in the existing light is present – to prevent that groggy feeling and to maintain your bed as the environment your mind associates with proper sleep. “Napping is notoriously difficult to will,” says an expert. “Without any sleepiness, it becomes harder to get comfortable and basically instruct yourself to nod off. There’s got to be some drive available to initiate sleep initially. Personally, I can often snooze in broad daylight and naturally wake up without a timer, but what helps most folks is to look for a time when they are naturally slightly tired and just gently allow sleep to come.”

Experimentation is key, and if you have few options – for instance, if you’re trying to grab 40 winks on a train or at the office – there’s nothing wrong with bringing a few tools. “In my work with elite athletes, I suggest that they avoid becoming accustomed to sleeping in their bed, as they’re going to have|they will