The Benefits of Power Napping at Your Day Job
Ever catch yourself dozing off at your desk after lunch? It’s not uncommon to feel a little drowsy after eating, but it can be especially difficult in the workplace, where napping on the clock is traditionally viewed as taboo.
In general, sleeping is considered an activity best kept at home and after hours, which makes sense: Home is where you tend to recharge and feel most comfortable. Your bedroom is also the setting you most likely associate with sleep and rest.
But recent research suggests that getting in some shut-eye throughout your workday actually enhances productivity. We like to call it “power napping,” and it may be the secret to slogging off that foggy food hangover you’re dealing with.
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Call it what you will: a catnap, snatching 40 winks, taking a siesta — getting in that nap actually holds profound benefits for your overall well-being.
To clarify, a power nap is a short sleep, typically 10 to 20 minutes long, and is intended to revitalize you. Research shows this length of time is the sweet spot for midday sleeping, the reason being that it’s just enough time for you to reap the benefits of sleep without dealing with “sleep inertia,” the groggy feeling you might be familiar with after sleeping for several hours.
Here are some of the key benefits that come along with that quick snooze:
Need we say more? Power napping is a great way to stay sharp at work so you can always bring your a-game. You’re probably thinking, “If I had the time or place to sleep at work, I would!”
Not all workplaces are open to the idea of napping on the job, and even less have designated areas for employees to rest. That being said, there are still some innovative ways you can get the rest you need at work.
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Your company doesn’t have to prioritize sleep for you to get that much-needed midday rest. Oftentimes, it’s a matter of you making it a priority for yourself. Here are some simple ways you can incorporate sleep into your workday.
Take Your Nap Early
Many people start to feel drowsy between 2:00pm and 3:00pm. If you can fit in a quick power nap during these hours, you’ll feel revamped — and it won’t interfere with your sleep at bedtime.
Find the Right Location
Where you nap depends on where you feel comfortable and whether or not your employer will look upon it favorably or not. If it’s not ok, you may need to sneak it in on your lunch break. Either way, your car is always a great option!
Create an Ideal Sleeping Environment
A comfy, temperate (ideally between 60 and 67 degrees), and quiet room with no lights is the ideal spot to sleep. This might not always be accessible at work, but you can improve it by bringing in your own pillow or blanket to make your office desk more suitable.
Keep It Brief
Fifteen to 20 minutes is a realistic time for a power nap. You can fit that into your lunch break, or a quick afternoon break to break up your day. This is generally the sweet spot for most people, as it’s just enough time to make you feel rested and alert without feeling groggy.
Take Advantage of Sleeping Apps
There are tons of apps out there designed to help you nap. Here are just a few to check out:
Wear the Right Attire
That doesn’t mean you can’t invest in some comfy attire, though, like our fitted Stay-Tucked dress shirts. We use materials that are breathable, functional, and designed to give you the utmost comfort throughout the workday. They also make for great clothes to take a quick nap in!
To learn more about the benefits of napping in the workplace — and to see what companies out there support sleep in the workplace — check out our infographic below.
Sources:NYTimes 1, 2 | SleepAdvisor | SideKick | Everyday Health | We Are the Mighty | Sleep.org | TheLocal.se | Reidsitaly.com | RAND Corp | Forbes | NSC