The Science-Backed Benefits of Napping at Work

The power nap is a real phenomenon that can help you get more done, be less stressed, and even lower your risk of heart disease.

According to the National Sleep Foundation, we experience a dip in energy in the afternoon (around 1-3PM), usually after lunch, and that’s part of the issue, but it’s simply part of our natural circadian rhythm. If we were to have a short 10-20-minute nap, it would do us a world of good.

Of course, most companies don’t provide power nap areas, but if you’re one of the employees that has joined those masses that now work from home, you might be able to take advantage of the nap culture.

There are some nap ground rules though that should ensure that power napping doesn’t turn into a snoozefest.

Keep your nap short: 10–20 minutes is the ideal time, anything longer than that will trigger the body to enter sleep inertia which creates a groggy feeling, something that negates the effect of the power nap.

Put together a nap nest: a cool dark area is best, and bringing a pillow and blanket to work might seem weird to others but will make your power nap more effective.

While your boss may not be on board, maybe show them the infographic below from Tommy John that discusses the benefits of napping at work. You never know, maybe they’ll give you the green light to start investing in cots right away.