A workday nap may improve performance
NEW YORK—People who make a habit of sleeping on the job comprise a secret society of sorts within the US labor force.
Inspired by famous power nappers Winston Churchill and Albert Einstein, today’s committed nap-takers often sneak in short rest breaks because they think the practice will improve their cognitive performance, although it still carries a stigma.
Multiple studies have extolled the benefits of napping, such as enhanced memory and focus.
A midafternoon siesta is the norm in parts of Spain and Italy. In China and Japan, nodding off is encouraged since working to the point of exhaustion is seen as a display of dedication, according to a study in the journal Sleep.
Viewed as lazy
Yet, it’s hard to catch a few z’s during regular business hours in the United States, where people who nap can be viewed as lazy.
The federal government even bans sleeping in its buildings while at work, except in rare circumstances.
Individuals who are willing and able to challenge the status quo are becoming less hesitant to describe the payoffs of taking a dose of microsleep.
“They rejuvenate me in a way that I’m exponentially more useful and constructive and creative on the other side of a nap than I am when I’m forcing myself to gut through being tired,” said Marvin Stockwell, founder of PR firm Champion the Cause, who takes short naps several times a week.
Sleep disruptors
Sleep is as important to good health as diet and exercise, but too many people don’t get enough of it.
“A lot of it has to do with electronics. It used to be TVs, but now cell phones are probably the biggest culprit. People just take them to bed with them and watch,” said James Rowley, program director of the Sleep Medicine Fellowship at Rush University Medical Center.
Napping is not common in academia, where there is constant pressure to publish. But University of Southern California lecturer Julianna Kirschner fits in daytime naps when she can.
Kirschner studies social media, which she says is designed to deliver a dopamine rush to the brain.
Viewers lose track of time on the platforms, interrupting sleep. Kirschner says she isn’t immune to this problem—hence, her occasional need to nap.
The key to effective napping is to keep the snooze sessions short, Rowley said. Short naps can be restorative and are more likely to leave you more alert, he said.
“Most people don’t realize naps should be in the 15- to 20-minute range,” Rowley said. “Anything longer, and you can have problems with sleep inertia, difficulty waking up and you’re groggy.”
Ideal time, length
Individuals who find themselves consistently relying on naps to make up for inadequate sleep should probably also examine their bedtime habits, he said.
Midafternoon is the ideal time for a nap because it coincides with a natural circadian dip, while napping after 6 p.m. may interfere with nocturnal sleep for those who work during daylight hours, said Michael Chee, director of the Centre for Sleep and Cognition at the National University of Singapore.
“Any duration of nap, you will feel recharged. It’s a relief valve. There are clear cognitive benefits,” he said.
A review of napping studies suggests that 30 minutes is the optimal nap length in terms of practicality and benefits, said Ruth Leong, a research fellow at the Singapore center.
Experts recommend setting an alarm for 20 to 30 minutes, which gives nappers a few minutes to fall asleep.
Encouraged
But even a six-minute nap can be restorative and improve learning, said Valentin Dragoi, scientific director of the Center for Neural Systems Restoration.
While workplace dozing is uncommon in the United States, some companies and managers encourage it.
Naps are accepted and even a necessity in some occupations. The Centers for Disease Control and Prevention encourages naps for nurses working night shifts.
