The Value of the Power Nap

Need to recharge?

Embrace the power nap to boost your memory, cognitive skills, creativity and energy level.

With the pandemic in its third year – and as more of us continue to work from home – napping is having a moment. For many, a few quick minutes of shuteye during the day is an essential way to function at a high level. Whether or not you’re a fan of napping, there’s plenty of research that backs up the benefits of daytime dozing. One study, published in the journal Sleep, found that a mere 10-minute nap resulted in immediate increased alertness and a boost in cognitive performance that could last close to three hours. A Personality and Individual Differences study found that napping can also boost your mood, as researchers discovered that after a 60-minute midday nap, people were less impulsive and had higher tolerance levels for frustration.

Businesses are paying attention. Companies like Google, Ben & Jerry’s, Uber and Zappos installed dedicated nap spaces for their employees to catch shuteye whenever they need an energy boost. And while sleeping on the job can seem irresponsible to some, a recent report shows that employees who consider themselves nappers were 18% more likely than non-nappers to say they had gotten a promotion in the past year. An October 2021 study commissioned by Plushbeds, a luxury bedding manufacturer, surveyed 1,000 Americans to investigate the napping habits of U.S. workers. Napping at work was more common than not, with more than two in three respondents saying they have napped at work. Gen Z was most likely to admit taking workplace naps at 80%, compared to 70% of Millennials. The same study found that nappers were more likely to be in managerial roles, and to have received a promotion in the last year versus non-nappers. 55% percent of nappers worked in a managerial role, compared to 41% of non-nappers. 53% percent of nappers had also received promotions in the last year, compared to 35% of non-nappers. There’s even more data to support the value of the power nap. Naps and Sleep Deprivation

Several studies have found that decreased levels of nocturnal sleep have been associated with an increased risk of breast cancer and colon cancer, and that not enough nighttime sleep can mess with the hormone that controls your appetite. If your body isn’t producing that hormone, then it doesn’t always know how to tell you when you’re full – and you keep eating. And whether you’re in the office or working from home, naps can be extremely beneficial to on-the-job performance. Short, 20-minute naps have been routinely demonstrated to improve attention, concentration, performance and alertness thus reducing accidents and mistakes .

“Naps are a powerful way to treat sleep deprivation,” says Sara C. Mednick, PhD, sleep expert and author of Take a Nap! Change Your Life. “You can get incredible benefits from 15 to 20 minutes of napping,” she explains. “You reset the

system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.” The length of your nap and the type of sleep you get help determine the brainboosting benefits. The 20-minute power nap is good for alertness and motor learning skills like typing and playing the piano. What happens if you nap for more than 20 minutes? Research shows longer naps help boost memory and enhance creativity. Slow-wave sleep – napping for approximately 30 to 60 minutes – is good for decision-making skills, such as memorizing vocabulary or recalling direction. Getting rapid eye movement or REM sleep, usually 60 to 90 minutes of napping, plays a key role in making new connections in the brain and solving creative problems. The positive side effects of napping are helpful for a company’s bottom line: Fatigue-related accidents cost U.S. industries over $150 million a year, according to Dr. Mednick. It also helps keep you looking young, by improving skin and tissue regeneration. Plus, it can help you lose weight and reduces your risk of heart attack or stroke.

And yes, it’s true. For an energy boost, a nap is better than reaching for a cup of coffee. Dr. Mednick says since caffeine can decrease memory performance, you may feel more alert, but you are also prone to making more mistakes. An important caveat: A brief snooze does not make up for all the sleep we lose on a regular, nightly basis. You still need to make your nighttime sleep a priority. And, if you struggle with falling or staying asleep at night, it is quite possible that napping may not be the best option since it might worsen your insomnia.

Tips for a great power nap

Although napping may seem simple, there are a few tricks to optimize the benefits of a midday snooze. Quick, 20-minute power naps are typically better than longer ones. Lengthier naps cause you to enter deeper sleep stages, leading to an increased feeling of grogginess upon awakening. Longer naps (and naps later in the day) can also interfere with nighttime sleep. Shorter naps are typically refreshing and can help increase alertness for a few hours.

Make sure that your sleep environment is comfortable, quiet, dark and cool. If you are at home, try to nap only in your bed. If you aren’t at home, find a place where you can either lie down or recline. Block as much light as possible coming into the room (or get a light-blocking eye mask), and consider using a white noise machine, fan or silicone earplugs to block the noise around you. Be consistent. Keep a regular nap schedule. Prime napping time falls in the middle of the day, between 1 p.m. and 3 p.m. Power naps taken before 2 p.m. tend not to interfere as much with nighttime sleep, so earlier naps are better. If you find that you have trouble sleeping at night, avoid napping during the day. Make it quick. Set your cell phone alarm for 30 minutes or less if you don’t want to wake up groggy.

Nap notes

If you’re in an office environment, you might have trouble finding a place to lie down flat, which is okay. W. David Brown, PhD, sleep psychologist at Children’s Health’s Sleep Disorders Center, and assistant professor of psychiatry at UT Southwestern Medical Center, says napping on a flat surface may actually make it harder for you to wake up. If you work in an open environment, and can’t turn off the lights in a quiet space for a full-blown nap, you can give yourself a few minutes mid-afternoon to rest your eyes. While you won't reap all the cognitive benefits a snooze offers, you can calm your mind and reduce stress, which gives some of your neurons a break while giving your productivity a slight boost. The benefits don’t last long, but studies show that people feel an increased alertness immediately following a rest break. So, if a nap isn’t an option, “resting your eyes” for a few moments may be your next best thing. Finally, if you can’t get through the day on a regular basis without feeling sleepy, napping or dozing off (even briefly), speak with your health provider about a thorough checkup to rule out any medical disorders that may cause excessive daytime sleepiness. Consider a referral to a sleep specialist, since several sleep disorders can be the culprit (i.e., not getting enough sleep on a regular basis, sleep apnea, nightmares, narcolepsy, circadian rhythm disorders). Depression and stress can also lead to sleepiness and increased napping, so talk with your doctor if you’re concerned with any of these issues as well.

So, the next time post-lunch sleepiness sets in, sneak away for a 20-minute power nap and provide the energy boost you need to power through the rest of your to-do list.

Ready! Set! Nap! Zzzzzzzzzzzzzzz. 2 By Jennifer Goldsmith Cerra, Director, Communications, Herbein + Company, Inc.