The Power of Power Naps
Napping may be the productivity-boosting secret you've been missing!
In our perpetually busy modern lives, the notion of sneaking in a midday snooze may seem like a luxury that few can afford. Sometimes, it almost feels embarrassing for some people to say they nap, as there is a notion that napping is often connected to not working too much. However, a growing body of research reveals the potential benefits of an age-old practice known as the "power nap" - a short, restorative period of sleep that can revitalize our minds and bodies and boost productivity when executed properly. So how do we power nap? Let’s first understand what a power nap is and its benefits.
A power nap is typically defined as a brief period of sleep spanning 10-30 minutes in duration, taken after becoming drowsy following a ton of work or maybe after lunch when humans typically have an energy dip around 2-3 pm. Unlike longer periods of sleep which contain a lot of deep sleep and rapid eye movement (REM) sleep, power naps aim to capitalize on lighter, non-REM sleep stages. This aims to facilitate a sense of rejuvenation without leaving you feeling groggy or disoriented upon awakening which can often happen if during your naps you go into deep sleep. When timed and limited correctly, these short rest periods can provide a boost to alertness, cognitive performance, and general well-being.
The science behind power napping points to its ability to reduce work-induced fatigue and overcome classic afternoon slumps in productivity. Our natural circadian rhythms produce a minor dip in arousal and impaired attention during the mid-afternoon hours between 1-3 PM. A well-timed 20-minute power nap has been shown to counteract this drag in wakefulness and mental acuity. Even napping for as little as 10 minutes can be effective in relieving sleepiness and increasing energy levels. Power naps provide benefits beyond just beating back drowsiness. Numerous studies have linked brief napping to improvements in cognitive function like memory, focus, decision making, and creativity. One study found that a 60 minute nap, although longer than a power nap, was just as effective as a 200mg dose of caffeine (almost 3 espressos) for boosting performance on certain tasks. Power napping seems to facilitate processing of recent memories and emotional regulation - both key components of emotional intelligence. The restorative properties of a quick power nap allow us to better retain information, control impulses, and be more present in our interactions after waking up.
While power naps show promise for boosting performance and well-being, they must be approached strategically to avoid unintended consequences. Oversleeping and drifting into deeper stages of sleep can result in sleep inertia - that groggy, disoriented sensation upon waking that undermines the potential upsides of a power nap. Power naps should be limited to less than 30 minutes to avoid this detriment. Additionally, late afternoon or evening napping too close to bedtime could potentially disrupt nighttime sleep quality. Napping mid-day seems to be the best time to nap.
To reap the full revitalizing effects, power naps should be taken in a restful environment free of disruptions like noise, lights, and temperature extremes. Building in time to "wake up" slowly after the nap is also advised before diving back into activities. Interestingly, some experts recommend a strategy called the "caffeine nap" - consuming a caffeinated beverage like coffee or tea just before taking a short 20-minute nap, allowing the caffeine to take effect during the nap so you wake up feeling extra alert.
While cultural norms sometimes stigmatize napping as laziness, the scientific data increasingly supports power napping as a healthy biohack for sustaining cognitive energy and performance. And for those who remain skeptical of workplace napping, research indicates even a period of eyes-closed quiet wakefulness can provide modest benefits compared to working through breaks. Some companies like Google have even installed “nap pods” and napping rooms to lure top talent and boost employee productivity.
In hectic modern life where we often sacrifice sleep for other demands, power napping emerges as a practical tool for periodically recharging and tempering our innate circadian ebbs and flows. When deployed thoughtfully, these strategic power naps boost cognitive potential and provide benefits without the grogginess or sleep inertia of oversleeping. As our understanding of sleep's vital role evolves, power napping may gain traction as an accepted workplace and lifestyle practice for optimizing mental energy, productivity, and overall well-being.
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About the author
Alen Juginović is a medical doctor and postdoctoral researcher in the Department of Neurobiology at Harvard Medical School studying the effect of poor sleep quality on health. He is public and keynote speaker and teacher at Harvard College. He and his team also organize international award-winning projects such as conferences which attracted 2400+ participants from 30+ countries, 10 Nobel laureates and major leaders in medicine (Plexus Conference), collaborative research projects, charity concerts and other events. He co-founded Med&X Association, a non-profit organization that organizes conferences with Nobel laureates and partners with leading universities and hospitals around the world to help accelerate the development of talented medical students and professionals. Feel free to contact Alen via LinkedIn for any inquiries.
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