{"id":5209,"date":"2021-08-31T01:51:19","date_gmt":"2021-08-31T01:51:19","guid":{"rendered":"https:\/\/bettersleep.org\/?p=5209"},"modified":"2024-02-13T15:01:54","modified_gmt":"2024-02-13T15:01:54","slug":"workday-power-nap-tips","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/workday-power-nap-tips\/","title":{"rendered":"Sleeping on the Job: Grabbing Naps During the Workday"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-5215 size-large\" src=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2021\/08\/NapsDuringWorkday_BetterSleepCouncil_blog-1-1024x596.jpg\" alt=\"Discover the benefits of afternoon power naps and sleeping at work during the day. \" width=\"800\" height=\"466\" srcset=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2021\/08\/NapsDuringWorkday_BetterSleepCouncil_blog-1-1024x596.jpg 1024w, https:\/\/bettersleep.org\/wp-content\/uploads\/2021\/08\/NapsDuringWorkday_BetterSleepCouncil_blog-1-300x175.jpg 300w, https:\/\/bettersleep.org\/wp-content\/uploads\/2021\/08\/NapsDuringWorkday_BetterSleepCouncil_blog-1-768x447.jpg 768w, https:\/\/bettersleep.org\/wp-content\/uploads\/2021\/08\/NapsDuringWorkday_BetterSleepCouncil_blog-1-1536x894.jpg 1536w, https:\/\/bettersleep.org\/wp-content\/uploads\/2021\/08\/NapsDuringWorkday_BetterSleepCouncil_blog-1.jpg 1794w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">For many of us, work looks vastly different than it did a little more than a year ago. In a lot of ways, that\u2019s good. (No commute! Sweatpants! Log in from your patio!) At Better Sleep Council, one of the positive changes we\u2019re excited to see as a result of more Americans working from home is people grabbing naps during the workday. Whether it\u2019s an afternoon siesta or a 15- to 30-minute power nap, sleeping during work has become a regular part of our lives.<\/span><\/p>\n<h4><span style=\"font-family: georgia, palatino, serif; font-size: 14pt;\"><strong>Power Naps Are Becoming the New Normal<\/strong><\/span><\/h4>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">We recently surveyed 800 working adults to see how the pandemic-induced shift to remote or hybrid work has <a href=\"https:\/\/bettersleep.org\/research\/sleeping-on-the-job\/\">changed America\u2019s daytime sleep habits<\/a> to include sleep breaks at work.<\/span><\/p>\n<ul>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Nearly a quarter of working Americans (22%) reported they\u2019re taking naps during business hours.<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Those who work remotely (31%) or on a hybrid schedule (29%) are more than twice as likely to grab shut-eye on company time than those who commute into the office (13%).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">While a few progressive employers, like Google, Cisco and Zappos, had adopted pro-napping-at-work policies before the pandemic, it appears as though the flexibility of working from home has allowed more workers to embrace the concept of daytime naps.<\/span><\/p>\n<h4><span style=\"font-family: georgia, palatino, serif; font-size: 14pt;\"><strong>Benefits of Power Naps During the Workday<\/strong><\/span><\/h4>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Maybe being at home allows us to step away for some midday zzz\u2019s without fear of being judged. Maybe it\u2019s the lure of having <a href=\"https:\/\/bettersleep.org\/mattress-education\/mattress-accessories\/\">a comfy bed<\/a> or soft sofa nearby that makes napping more likely. Perhaps it\u2019s the simple fact that we\u2019ve realized the benefits of power naps at work, and how they can help us tackle the rest of the day.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">Research has proven that catnaps help us maintain \u2013 even improve \u2013 our cognitive performance, in addition to boosting our ability to remember and recall facts learned throughout the day. Studies also show that a midday nap can help <a href=\"https:\/\/bettersleep.org\/blog\/effects-that-lack-of-sleep-has-on-work-performance\/\">reduce feelings of frustration<\/a>. (And we all know how frustrating work can get.) Our survey responders agree.<\/span><\/p>\n<blockquote><p><strong><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">&#8220;87% of those who took a daytime nap reported that they woke from their nap feeling refreshed.&#8221;<\/span><\/strong><\/p><\/blockquote>\n<h4><span style=\"font-family: georgia, palatino, serif; font-size: 14pt;\"><strong>How Long Should You Nap to Feel Refreshed?<\/strong><\/span><\/h4>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">On average, a workday nap lasts 29 minutes for our responders. While the ideal amount of time to nap varies based on your age and overall sleep health, naps lasting much longer than about a half-hour can <a href=\"https:\/\/bettersleep.org\/blog\/napping-tips\/\">cause you to feel groggy when you wake up<\/a> and ultimately disrupt your nighttime sleep routine.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">For the best catnap length, target 15-20 minutes as your time goal and consider how you can strategically add it to your work schedule somewhere around 2 p.m. to coincide with <a href=\"https:\/\/bettersleep.org\/blog\/what-is-circadian-rhythm\/\">your natural circadian rhythms<\/a>. Try using part of a late lunch break for an afternoon siesta. Or block out that open gap between video calls with an appointment named \u201cimportant regroup.\u201d (It\u2019s not a lie.)<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 12pt;\">To make the most of your time away from your phone and laptop, do your best to relax so you can fall asleep quickly. Put alerts on mute. Meditate. Use breathing exercises. Fire up a white noise app. Even if you don\u2019t fall asleep, your brain will have a nice, quiet break to reset before you get back to the grind. And, finally, remind yourself that you\u2019re doing all of this so you can be the best version of you \u2013 both on and off the clock.<\/span><\/p>\n<a class=\" inline-tweet-click\" href=\"#\" onclick=\"inline_tweet_sharer_open_win('https:\\\/\\\/twitter.com\\\/intent\\\/tweet?url=https%3A%2F%2Fbettersleep.org%2Fwp-json%2Fwp%2Fv2%2Fposts%2F5209%2F&text=%0ALearn+how+sleeping+on+the+job+can+be+a+beneficial+way+to+boost+your+productivity+during+the+workday+from+experts+%40BetterSleepOrg.%0A+');\" title=\"Tweet This!\">\nLearn how sleeping on the job can be a beneficial way to boost your productivity during the workday from experts @BetterSleepOrg.\n<\/a>\n<p><strong><em>Sources:<\/em><\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"https:\/\/www.yahoo.com\/now\/nap-job-10-companies-100300632.html\"><em>https:\/\/www.yahoo.com\/now\/nap-job-10-companies-100300632.html<\/em><\/a><\/li>\n<li><a href=\"https:\/\/www.newscientist.com\/article\/dn2328-power-naps-boost-work-performance\/\"><em>https:\/\/www.newscientist.com\/article\/dn2328-power-naps-boost-work-performance\/<\/em><\/a><\/li>\n<li><a href=\"https:\/\/www.apa.org\/monitor\/2016\/07-08\/naps\"><em>https:\/\/www.apa.org\/monitor\/2016\/07-08\/naps<\/em><\/a><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326803?c=888989238042#sleep-cycle\"><em>https:\/\/www.medicalnewstoday.com\/articles\/326803?c=888989238042#sleep-cycle<\/em><\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-size: 8pt;\">This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified healthcare professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, then he or she should consult with an appropriately licensed physician or other healthcare professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, then immediately call your doctor or dial 911.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cI\u2019m currently away from my desk. I\u2019ll respond to your message as soon as I\u2019m back from my nap. Thank you.\u201d<\/p>\n","protected":false},"author":3,"featured_media":5214,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[6,233,234,232,235,236,115,237,238],"class_list":["post-5209","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-better-sleep","tag-daytime-napping","tag-hybrid-work","tag-napping","tag-power-naps","tag-remote-work","tag-sleep-tips","tag-work-from-home","tag-workday-productivity"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sleeping on the Job: Grabbing Naps During the Workday - Better Sleep Council | Start every day with a good night\u2019s sleep<\/title>\n<meta name=\"description\" content=\"Increase productivity and refresh your workday routine with tips to make the most out of napping at work from the experts at the Better Sleep Council.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bettersleep.org\/blog\/workday-power-nap-tips\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Naps During the Workday\" \/>\n<meta property=\"og:description\" content=\"Discover the benefits of taking naps during the workday.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bettersleep.org\/blog\/workday-power-nap-tips\/\" \/>\n<meta property=\"og:site_name\" content=\"Better Sleep Council | Start every day with a good night\u2019s sleep\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BetterSleepOrg\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-31T01:51:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-13T15:01:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2021\/08\/NapsDuringWorkday_BetterSleepCouncil_Facebook.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Josh Farmer\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Naps During the Workday\" \/>\n<meta name=\"twitter:description\" content=\"Learn how sleeping on the job can be a beneficial way to boost your productivity during the workday from experts @BetterSleepOrg.\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2021\/08\/NapsDuringWorkday_BetterSleepCouncil_Twitter.jpg\" \/>\n<meta name=\"twitter:creator\" content=\"@BetterSleepOrg\" \/>\n<meta name=\"twitter:site\" content=\"@BetterSleepOrg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Josh Farmer\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/bettersleep.org\/blog\/workday-power-nap-tips\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/bettersleep.org\/blog\/workday-power-nap-tips\/\"},\"author\":{\"name\":\"Josh Farmer\",\"@id\":\"https:\/\/bettersleep.org\/#\/schema\/person\/53e17aaac3128096cf11f556ae2b5310\"},\"headline\":\"Sleeping on the Job: Grabbing Naps During the Workday\",\"datePublished\":\"2021-08-31T01:51:19+00:00\",\"dateModified\":\"2024-02-13T15:01:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/bettersleep.org\/blog\/workday-power-nap-tips\/\"},\"wordCount\":782,\"publisher\":{\"@id\":\"https:\/\/bettersleep.org\/#organization\"},\"image\":{\"@id\":\"https:\/\/bettersleep.org\/blog\/workday-power-nap-tips\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/bettersleep.org\/wp-content\/uploads\/2021\/08\/NapsDuringWorkday_BetterSleepCouncil_blog.jpg\",\"keywords\":[\"Better Sleep\",\"daytime napping\",\"hybrid work\",\"napping\",\"power naps\",\"remote work\",\"sleep tips\",\"work from home\",\"workday productivity\"],\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/bettersleep.org\/blog\/workday-power-nap-tips\/\",\"url\":\"https:\/\/bettersleep.org\/blog\/workday-power-nap-tips\/\",\"name\":\"Sleeping on the Job: Grabbing Naps During the Workday - 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