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Tune into a few productivity gurus, making it simple to think that napping is a superpower: not just a sticking plaster following a bad night’s sleep, but a shortcut to a better memory, better spirits and perhaps quicker running times. Professional athletes swear by it – as do professional piano players, fighters & media moguls. But if you lack a room for napping or a job that allows frequent naps, are there *really* sufficient advantages to a quick nap to justify the kerfuffle? Does there exist a surefire technique to nod off promptly? And can you really guarantee you will arise feeling refreshed, instead of groggy?

Exploring The Drive to Snooze

“Experts note three key drivers for daytime sleep in the adult population,” says a professor of sleep and circadian science specialist. “The first is what we call make-up sleep, essentially what you do when you’ve had poor sleep the previous night. Another is pre-emptive sleep, where you are pre-empting insufficient sleep ahead, for example when working overnight shifts. The third is called “pleasure-based sleep”, which essentially is about wanting: you have an opportunity to sleep in the daytime, and it's enjoyable to do it.”

The initial step to consider, therefore, is to examine your nap motivation. “Napping can be really helpful when nighttime sleep is being disrupted because of factors beyond your control – for example, for caring for an infant, or you’re recovering from illness or heavy physical exertion,” says a sleep physiologist. “Yet when you nap as your night sleep is unstable or unreliable, that can be a signal your sleep drive is not at the level it needs to be. In those cases, daytime sleep can turn into part of the issue, instead of the fix. Use napping as a temporary measure for short-term problems – the main goal should still be a strong and predictable sleep at night.”

The Ideal Snooze Time

Therefore that naps ought not to be long enough to affect your nighttime sleep, and ideally should not occur after about 3pm (depending on when you go to bed in the evening). What's a reasonable length? Advice differs. In one of the most referenced research regarding daytime sleep, researchers at Nasa discovered that crew members showed a boost of up to 54% in vigilance and a 34% increase in cognitive performance after a 26-minute nap (in detail, this counted a six-minute nodding-off period). “I recommend using an alarm for 20-30 minutes – most people doze off in under ten minutes,” explains a sleep coach. “There is plenty of advice around regarding the ideal number for sleeping, but that tends to make people feel more stressed than anything – and the least helpful action you can do while aiming to get to sleep is to be anxious.”

Should you decide to nap for a longer period, avoid the 45-60 minute window that induces that sluggish feeling, that spaced-out feeling when you wake. “Studies would say it’s better to take a lengthier snooze of one to one and a half hours rather than a mid-length nap,” explains the expert. “45 minutes is enough time to send you into slow-wave sleep making it more likely to feel groggy when you get up – however, if you nap for slightly longer to an hour or 90 minutes, it's likely you'll to be completing of a sleep cycle and are likely to get up feeling more alert. Though if you're dozing for 90 minutes, it will affect the quality of your sleep in the evening.”

Finding the Perfect Sleep Space

When it comes to exact methodologies, recommendations vary. A few professionals recommend using the same protocol you use to encourage quality nighttime sleep: a quiet room, a comfortable bed and minimal light as is feasible. Some advise that one could merely snooze in a chair in the existing light happens to be around – both to discourage post-nap grogginess and to “protect” your bed as the place you associate with *real* sleep. “Sleep is notoriously difficult to will,” explains a specialist. “Without any drowsiness, it is tougher to get comfortable and practically instruct yourself to go to sleep. There’s got to be some drive available to start the process initially. I can usually nap in full light and awaken on my own without a timer, however, what assists many individuals is to look for a time where they feel naturally slightly tired and then simply allow sleep to come.”

It’s worth experimenting, and if your choices are limited – for instance, if attempting to grab some shut-eye on a train or in a soundproof office pod – it's acceptable with bringing sleep aids. “Coaching elite athletes, I advise that they don’t get used to sleeping in their bed, as they’re going to have|they will