Colin Snow
While it is common for companies to frown upon sleeping on the job, studies show that napping at work can increase productivity, lower mistakes, improve memory, and help regain concentration. For those who are sleep-deprived, there are several ways to catch a quick nap at work. This includes finding the right place to nap, such as a nap room, one's office, a conference room, or even a parked car. It is also important to create an ideal sleep environment by controlling factors like temperature, lighting, and sound levels. Napping after lunch is ideal, as it takes advantage of the body's natural sleep/wake cycle. Setting an alarm is crucial to ensure one does not oversleep and face consequences at work.
| Characteristics | Values |
|---|---|
| Nap duration | 15-30 minutes |
| Nap time | Between 1:00 and 4:00 pm |
| Nap location | Office, conference room, library, bookstore, car, couch, etc. |
| Nap preparation | Set an alarm, create a sleep-friendly environment, eat the right foods, etc. |
| Strategies | Pretend to be working, act sick, use props, etc. |
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What You'll Learn
Find a private place to nap
Finding a private place to nap at work can be tricky, but it's not impossible. Here are some strategies to help you catch some shut-eye without getting caught:
Your car
If you drive to work, your car can be a great place to nap. Park in a corner of the parking lot or somewhere discreet, lower your seat back, set your phone alarm, and you're good to go. If you don't drive, consider napping in the passenger seat of a carpool—just remember to bring headphones or earplugs to avoid disturbing the driver.
Conference rooms
Conference rooms are another good option. These rooms often have doors without windows, providing privacy. Schedule a meeting in the smallest conference room, but don't invite anyone. Sit close to the door so you're awakened if someone enters. If someone does open the door, act as if you were expecting someone else.
Your office
If you have a private office with a locking door, you can take a nap whenever you want—just remember to press "do not disturb" on your phone and shut the door.
Empty offices
Keep an eye out for empty offices, but be cautious if your workplace has glass walls. Make sure no one is going to walk in on you, and consider placing something on the door handle that will alert you if the door is turned.
Under your desk
This is a risky move, but if you have decent privacy and space under your desk isn't visible from the hallway, you might be able to get away with it. You can set up an intruder alert by placing something on the door handle, giving you a few seconds to compose yourself if someone enters.
Other places to consider
- A closet or nook in the building
- A local park or bus stop
- A library or bookstore
- A gym or athletic club lounge
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Nap during your break times
Napping during your break times is a great way to boost your productivity and energy levels at work. While it may be considered unprofessional by some, taking a short power nap can improve your mood, alertness, and performance for the remainder of your shift.
If you're fortunate enough to work for a company that provides nap rooms, take advantage of this amenity during your break. If not, get creative! Find a quiet place to rest, such as an empty conference room, a nearby library, or even your car. If you work in an office, you might be able to get away with napping in front of your computer by pulling up a spreadsheet and resting your head on your hand.
To ensure you don't oversleep, set an alarm with a jarring ringtone that will wake you up without disrupting your colleagues. Aim for a nap duration of 15 to 30 minutes to gain short-term alertness and avoid sleep inertia, which can leave you feeling groggy.
To create an ideal sleep environment, try to control factors like temperature, lighting, and sound levels. If possible, turn down the thermostat, close the curtains, or use a sleep mask to block out light.
Remember, napping during your break times is a valid way to recharge and improve your focus for the rest of your workday. Don't be afraid to get creative and find a comfortable spot to rest your eyes for a few minutes!
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Make sure your job won't be in jeopardy
Before attempting to sleep at work, it is important to assess whether doing so could put your job at risk. Ask yourself: "Would I get fired if my boss caught me?" If the answer is yes, it is best to avoid napping at work.
Some companies have specific policies that prohibit sleeping on the job, while others have a general policy about productivity. If you are unsure about your company's stance, consult someone in human resources. If your workplace has a sleep space, you can use it without worrying about jeopardizing your job.
If your workplace does not have a designated sleep space, you may need to be more discreet. Try to nap during your break times, such as during lunch or coffee breaks, when your boss knows you are not working. You can also try to arrive at work early and nap before your shift starts or stay a little later and nap after work ends. If you choose to nap during work hours, look for a private place where you are less likely to be spotted, such as an unused conference room or your car. If you have a desk job, you may be able to get away with napping in front of your computer by pulling up a spreadsheet and resting your head on your hand.
Remember, it is essential to prioritize your job security and professional reputation. If napping at work is prohibited or frowned upon, you may need to find alternative ways to manage your daytime sleepiness, such as taking activity breaks, listening to upbeat music, or consuming caffeine strategically.
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Aim for an early afternoon nap
Aiming for an early afternoon nap is a great way to boost your productivity and energy levels during the workday. Napping between 1:00 pm and 4:00 pm is ideal, as it's common to feel most sluggish after lunch. A post-lunch nap takes advantage of your body's natural sleep/wake cycle, which is typically in a sleep phase around 1:00 pm.
If you're feeling sleepy earlier in the day, there are still ways to catch a quick nap. You could try napping in your car during your lunch break or coffee break. Find a safe parking lot, lock the doors, switch on some relaxing music, and enjoy a 15-minute power nap before heading back to work.
If you have a private office, you can simply press "do not disturb" on your phone, switch off your computer, and shut the door. Consider keeping a pillow and blanket in your office if you plan to nap regularly. If you work in a cubicle, you can still nap under your desk, as long as the space isn't visible from the hallway. Face your desk away from the door and use a daypack or folded jacket as a pillow.
If you don't have a private space, get creative! Find a comfortable chair in a quiet corner of your workplace, or even head to a nearby hotel lobby or bookstore to catch some shut-eye. Just remember to set an alarm to ensure you don't oversleep and end up in trouble with your boss!
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Establish a daily routine
Establishing a daily routine is an excellent way to ensure you get the most out of your workday naps. Here are some tips to help you make napping at work a regular part of your schedule:
Firstly, try to be consistent with the time of day you choose to nap. Generally, between 1:00 and 4:00 pm is the ideal window for a nap, as it aligns with your body's natural sleep/wake cycle and the post-lunch energy slump. Aim for a nap around 1 pm, often referred to as a siesta, to take advantage of this natural dip in energy.
Next, consider your work schedule and your unique sleep needs. If you know you have a big night ahead of you, prepare the night before by setting up your workspace for an optimal nap environment. This could include adjusting the temperature, lighting, and sound levels to suit your preferences.
To ensure you don't oversleep, always set an alarm. Short naps of 15 to 30 minutes are ideal for a quick energy boost without leaving you feeling grogy. Choose a jarring ringtone that will wake you up but won't be too disruptive to your colleagues.
If you have the flexibility to choose your nap location, try to vary it based on your daily preferences and needs. For example, if you work in an office, you could alternate between napping at your desk, in an unused conference room, or even in your car during your lunch break. This way, you can maintain variety and lower the risk of being caught.
Finally, experiment with different nap lengths to find what suits you best. Some people may prefer shorter power naps, while others might benefit from a full sleep cycle of 30 to 60 minutes. Listen to your body and adjust your routine accordingly.
By following these steps and incorporating naps into your daily work routine, you'll be able to boost your productivity and feel more energized throughout your workday.
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Frequently asked questions
If your workplace has a sleep space, that's the ideal place to take a nap. If not, you can try napping at your desk, in an unused conference room, in your car, or in a closet-sized room for phone calls. If you're feeling adventurous, you can even try to find a dark seat in the lobby of a nearby hotel and pretend you're waiting for a meeting. Set an alarm to ensure you don't oversleep, and try to nap at the same time and place every day to train your body to fall asleep quickly.
The ideal nap length varies from person to person, but most sources recommend a power nap of 10 to 30 minutes. This will help you avoid slow-wave sleep, which can leave you feeling sluggish.
If you're napping at your desk, pull up a spreadsheet and try to nap with your hand under your chin. If you're in a chair, you can try sliding your pants down to your ankles to construct an "illusion" that you're working.
To improve your sleep quality overall, reduce your exposure to light before bed by limiting screen time and wearing an eye mask or hanging darkening shades over your windows. Additionally, staying hydrated and consuming caffeine only at the start of your shift can help you stay alert throughout the day.
