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Power napping and work performance

  • July 06, 2017
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Power nap is a short period of sleep which is not deep. Its purpose is to provide maximum revitalization and rest in a limited period of time. Due to its innumerable benefits, many corporations have started encouraging their workers to take a power nap during work hours especially during lunch time. Studies show that taking a 15 to 30 minutes nap during work improves cognitive function, accuracy, focus and concentration at work, boosts energy and mood, thereby enhancing work performance and productivity. Another study showed power naps at least 3 times a week decreased the risk of heart disease mortality in working men. Realizing so many benefits of power naps, companies like Google, Apple have made nap rooms for their workers. Learn how to utilize a power nap for maximum benefits:

  • Make the nap short and quick: Do not take the nap for more than 30 minutes. Extending it beyond this, will make you feel even more sleepy and tired.
  • Try napping in a cool and dark place: Though it is not always possible to nap in such conditions, but they are usually helpful in inducing sleep faster.
  • Find the most suitable time: Try napping at a time, when you feel you won’t be disturbed for some kind of work or meetings. Usually lunch time is considered the best.
  • Talk to your supervisor: Try to convince your manager about your need for a power nap, so that you are not considered a lazy and non-productive employee.
  • Use help of an app: Yes, there are apps that help you take a perfect power nap, ex: Pzizz.

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Disclaimer: Don’t follow any suggestions in this article without consulting a qualified doctor

Sources: 1. Masaya Takahashi. “Prioritizing sleep for healthy work schedules.” J. Physiol Anthropol. 2012; 31(1): 6.

2. Lovato N, Lack L. The effects of napping on cognitive functioning. Prog Brain Res. 2010; 185:155-66.

3. Deane Alban. “How Power Naps Boost Mental Performance.” https://bebrainfit.com/power-naps-mental-performance/.

4.  “Improve your work performance by taking a Nap.” https://curiosity.com/topics/improve-your-work-performance-by-taking-a-nap-curiosity/.