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The Benefits of Power Napping at Your Day Job

We’ve all been there, hitting the afternoon slump sitting at work trying not to fall asleep, reaching for coffee as an easy caffeine kick to get through the day. All you want is a quick power nap, yet, sleeping at work is known to be a big no-no. 

Sleeping is best known to happen at home in the comfort of your own bed, not at your desk once your 3 pm slump comes around. What if I told you research suggests getting in a little shut-eye throughout your workday to increase your productivity? It’s true, and it’s called power napping. 

How Counting Sheep on the Clock Can Improve Your Work Performance

Call it what you want, but having a little mid-day power nap siesta actually holds profound benefits for your overall well-being. 

Typically, power naps range from 10 to 20 minutes long, and it is meant to revitalize you more than a cup of coffee. Research show this length of time is the sweet spot for midday sleeping, reason being, it’s just enough time for you to reap the benefits of sleep without dealing with “sleep inertia,” the groggy feeling you might be familiar with after sleeping for several hours. 

Here are the 5 benefits that come along with a quick snooze:

  1. Improve learning and memory
  2. Less stress
  3. Boosts mood and creativity
  4. Increased productivity and alertness
  5. Decreased risk of heart disease

Now, not all workplaces are open to the idea of you getting a couple extra Z’s on the clock. That being said, there are a couple innovated ways to getting your midday snooze in at work. 

Innovative Ways to Hit Snooze During Your Workday

  • Take your nap early

Most people find themselves a little lagged between 2:00 p.m. and 3:00 p.m. Know when you will need to take a quick power nap and hit snooze right when you know you will be getting tired. 

  • Find the right location

Find somewhere that is comfortable to catch a couple Z’s. If your office has napping stations, catch a room, or cozy up in your car on your lunch break.

  • Create an ideal sleeping environment

Dim lighting and comfortable napping set up is ideal for a productive power nap. Always bring a blanket and a pillow to throw in the back of your car for some extra comfort whenever and wherever you go. 

  • Keep it brief

Fifteen to 20 minutes is ideal for a power nap. Make sure to set your alarm and get back up to get your work done, even if you may not want to. Anything past that 20-minute mark will leave you groggy and foggy-brained. 

  • Take advantage of sleeping apps
    • Sleep Cycle: This app tracks how many hours you sleep each night and a rough analysis of how well you may or may not have slept. 
    • Relax and Sleep Well: For those of you that have a hard time getting to sleep, this app offers 4 free hypnosis sounds that will have you falling asleep in no time. 
    • Pzizz: Pzizz offers a variety of different music mashups to help you fall asleep sooner rather than later. 
    • Sleepo: Sleepo allows customers to create their own white noise music mashup. Whether you want to feel like you’re at the beach or out camping, this will have you right to sleep. 
    • Pillow Automatic Sleep Tracker: This app syncs to your Apple Watch allowing customers to view their sleeping habits, set alarms, and more just to make sure you are resting optimally. 

Wear the Right Attire

We wouldn’t blame you if you wore loungewear, but unfortunately, this isn’t something workplaces normally let you show up in. But, that doesn’t mean you can’t invest in some comfy work-appropriate attire. 

To learn more about the benefits of napping in the workplace—and to see what companies out there support sleep in the workplace—check out the infographic below. 

The Benefits of Power Napping at Work

About the author: Kayla Montgomery is a content creator and digital marketer. Her interest in writing has given her the opportunity to share her tips and tricks from business to lifestyle. In her spare time, you can find Kayla enjoying a nice cup of coffee a little too early in the morning, journaling, or out on a run in the sunshine.

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