Many athletes and professional musicians swear by getting some shut-eye during the day, but what’s the best way to ensure you don’t end up feeling groggy?

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Listen to enough productivity podcasters, and it’s easy to convince yourself that napping is a superpower: not just a sticking plaster after a bad night’s sleep, but a shortcut to a better memory, improved mood and possibly a faster 5k run time. Premier League footballers are all at it – and so are professional piano players, UFC champions and Arianna Huffington. But if you haven’t got a dedicated nap-room or a job that encourages regular snoozing, are there really enough benefits to a burst of shut-eye for it to be worth the kerfuffle? Is there a reliable way to get to sleep quickly enough? And can you really guarantee you’ll wake up feeling better, not worse?

“There are three main reasons for napping among most adults,” says Clare Anderson, the University of Birmingham’s professor of sleep and circadian science. “The first is what we call compensatory napping, which is what you do when you’ve had insufficient sleep the night before. The second is prophylactic napping, where you are pre-empting insufficient sleep coming up, for instance if you’re working on night shifts. The third is called “appetitive drive”, which basically comes down to desire: you have an opportunity to sleep during the day, and it feels nice to do it.”