WORKPLACE SUCCESS / 11 December 2019
Benefits of Power Napping at Work
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Something particularly popular in Italy and Spain is the idea of taking a nap after lunch so you can have a more productive afternoon and evening. While many may think that it’s just something for Europeans, the concept actually has great merit for anyone. 


In fact, research from the New York Times suggests that taking a short “power nap” of 10 to 20 minutes can provide better focus and revitalize your lagging day, particularly in the afternoon when things can start to become a little hazy. However, the suggestion is not to take more time than 20 minutes, as then the body starts to respond to “sleep inertia.”


The study shows that naps can help your mood and creativity, lower stress, increase alertness and allow employees to be healthier with boosted immune systems and less risk of high blood pressure.  It also will save you money on that 3:30 pm cup of coffee.   


Of course, not all workplaces would be conducive to the culture of napping, but if you could convince your boss (or if you are your OWN boss), you might want to take up the practice. With more and more people working from home, it’s a great opportunity to try this strategy. 


Tommy John recently came up with some strategies and suggestions to bring you snugly into the napping at work culture. 


Don’t ruin your bedtime: Try to take a nap around 2 or 3 which matches the natural circadian downtime rhythm in your body. The National Sleep Foundation confirms that there is a circadian “dip” in the afternoon between 1–3 pm for those with a typical sleep cycle. Try to take your nap at that time. 


Use sleep aid apps: White noise or (even better?) pink noise-generating apps can help you get to sleep faster so you don’t waste any of your precious nap time. In addition, there are a number of apps that can track your sleep so you get a good idea of how well you’ve rested. 


See below for the infographic with more great tips on how to get the most out of your power nap and join the sleepiest revolution. 



The Science-Backed Benefits of Power Napping at Work