Every day, a little after 1 p.m., I put my phone into airplane mode, set a timer for 20 minutes, lie down somewhere quiet and close my eyes.
Depending on where I am, I nap in the car, a small room at the back of the office or on a couch at home. I've even napped in a bathroom at the back of an office where I used to work (not recommended).
I'm a prolific napper, and I used to feel guilty about this trait until I found out science is on my side.
The Science Behind Napping
Napping offers several health benefits, from improved concentration to better performance at work. It can also help you manage stress more effectively.
The National Sleep Foundation cites a NASA study that found a 40-minute nap improves performance by 40% and alertness by 100%.
Christopher Lindholst is chief executive of Metronaps, a provider of chairs, recliners and other solutions for companies that want to encourage effective napping.
He said, “If you take a nap regularly three times a week, you reduce your risk of cardiovascular bleed by almost 37%. There are also studies that have shown other cognitive benefits in terms of memory improvement and learning."
After a nap, I'm usually less likely to hit that post-lunch afternoon slump, and I find it easier to concentrate on my work.
When we rest, our brain processes information it's been exposed to. . .during the course of the day," Lindholst said. "It's also very useful if you're trying to learn something new. . .improves your mood because we tend to be grumpy when we're tired.
How To Take A Nap
When I ask people who don't nap, "Why not?" they often complain about feeling unable to sleep at will.
Lindholst recommends twenty minutes’ duration for a nap. That’s long enough to feel restorative but not so long that it consumes your lunch break or leaves you feeling groggy.
“If you nap for longer than that, you go into a deeper stage of sleep. It's not bad for you to nap for longer, but you experience a lot more [of] what's called sleep inertia” Lindholst said .
Sleep inertia describes the grogginess you may feel upon waking after a deep rest. Many companies today facilitate quiet rooms to relax or nap. If you find sleeping difficult, simply relax for 20 minutes with your eyes closed.
“Lie down and elevate your feet. That helps your body relax," Lindholst said . "Then put something over your eyes so you're not distracted by what's going on around you.”
New nappers might find it takes a few days to get used to this routine, but the body will adapt quickly, and you can train yourself to be a more efficient napper and fall asleep faster.
What To Do If Your Boss Doesn't Understand
A friend of mine interested in napping recounted how a past employer set up a relaxation room. It was ideal for napping, but the company's overzealous insurer didn't like the idea of people locking themselves inside.
Lindholst wasn't surprised when I recounted this story. He said:
Individual rooms typically aren't so effective. Companies are often concerned about putting them in in the first place because...of insurance or fire, or they're worried about hanky-panky in the office.
Potential nappers at my friend's company had to report to the receptionist that they were feeling stressed and fill out a form. This exercise understandably deterred most people from napping.
Lindholst said:
"You have to create a sanctioned space where it's okay to go and [nap]. Typically, just putting a couch somewhere in the office isn't good enough. Most people don't want to be seen sleeping or lying down.”
Some companies also install systems that enable others to see if a room is occupied or not without going inside.
If all else fails, consider napping in your car or a closet you can lock.
Nap Your Way Through Your To Do List
Famous nappers include Winston Churchill, Eleanor Roosevelt, Thomas Edison and Salvador Dali.
They all accomplished great things during their work days, and knowing that they were nappers helps me feel better about my habit.
So next time you find yourself hitting an afternoon slump or can't concentrate after 3 p.m., consider how you can build a nap into your schedule today.
