Colin Snow
Sleep is a universal necessity, but the modern world often robs us of the seven to eight hours of shut-eye that we need. Our lives are busier than ever, and it's easy to forget to switch off when we're constantly on our smartphones and devices. Sleepiness can catch up with you at any time, and it can be detrimental to your productivity and even dangerous, especially if you operate heavy machinery. So, what do you do when you're at work and you're desperate for a nap? Well, if you're thinking of sleeping at your desk, there are a few things you should know.
| Characteristics | Values |
|---|---|
| Time | 10-30 minutes |
| Position | Recline a little, don't lean forward, avoid arching your back |
| Feet | Raise them a few inches off the ground |
| Eyes | Close them |
| Breathing | Take long, deep breaths and concentrate on breathing very slowly |
| Ears | Use ear plugs if the office is loud |
| Arms | Cross them |
| Hands | Put one hand on the side of your head to block your eyes from view |
| Face | Avoid burying your face in your arms |
| Location | Private place, where you won't be spotted |
| Time of the day | Lunchtime or an afternoon break |
| Nap spots | Desk, unused conference room, car, broom closet, under the staircase, meeting room, IT data center, kitchen, cafeteria, corridors |
| Excuses | Significant other having a private emotional problem, young child having midnight diarrhea, someone trying to break into your home |
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What You'll Learn
Power naps can boost alertness and mood
Power naps are short naps that last anywhere from 6 to 30 minutes. They are an effective way to boost alertness and improve mood and productivity, especially when taken at the right time and for the right duration.
Research has shown that a power nap can boost alertness and enhance mood. A 2008 Journal of Sleep Research study found that even a doze lasting just six minutes can mean a profound increase in declarative memory performance. NASA research has shown that pilots who napped for 20 to 30 minutes were over 50% more alert and over 30% more proficient at their jobs than pilots who didn't nap. Another study found that nurses and physicians who napped for an average of 25 minutes showed fewer performance lapses, more energy, less fatigue, and less sleepiness.
The urge to snooze in the afternoon is called the sleep drive, which is caused by the buildup of a chemical in the brain known as adenosine. Caffeine blocks these adenosine receptors in the brain, allowing us to stay awake after a cup of coffee. The longer we are awake, the more adenosine accumulates in our brain, increasing the feeling of pressure to sleep. Power naps allow your body and mind to rest without entering deeper stages of sleep. Once you enter deep sleep, typically about 30 minutes after falling asleep, you are likely to experience sleep inertia upon waking, which can take 30 to 60 minutes to recover from.
If you want to nap at your desk, it is advisable to first get your boss on board. You can also try to make yourself comfortable by reclining a little and taking the pressure off your lower back. Raising your feet a few inches off the ground can also help. If your office is loud, use earplugs, and cross your arms for added warmth and comfort.
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Avoid a sore neck by not burying your face in your arms
If you're feeling sleepy at work and want to catch a quick nap at your desk, it's important to do it right to avoid a sore neck. One of the worst things you can do is bury your face in your arms, as this can cause neck strain and leave you with a sore neck. Instead, try to recline a little in your chair, taking the pressure off your lower back.
It's also a good idea to avoid arching your back and, if possible, raise your feet a few inches off the ground. This can be done by using a shoebox or something similar to elevate your feet. If you're worried about your posture, try investing in a good chair with lumbar support, which can help you avoid back and neck pain. Make sure your chair is adjusted so that your feet can rest flat on the floor, or use something to prop them up if they don't reach.
If you're going to nap at your desk, it's best to do it during your lunch break or an afternoon break when you're more likely to feel tired after lunch. Set an alarm for 15 to 30 minutes so you don't oversleep and wake up feeling refreshed. If you're nervous about feeling sluggish after your nap, have some caffeine right before you rest.
To avoid a sore neck, it's also important to take breaks and move around frequently, especially if you have a sedentary job. Get up and walk around every 15 to 30 minutes to get your blood circulating and give your neck a break from being in the same position. Additionally, try to avoid looking down at your phone or computer for long periods, as this can lead to "tech neck," causing neck soreness and spasms.
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Use your own time to sleep, like during lunch or coffee breaks
Napping during work hours can be a great way to boost your alertness and mood. If you're looking to nap at work without getting into trouble, consider using your designated breaks to catch some sleep. Most companies offer lunch breaks and additional coffee breaks, which are ideal for taking a quick nap without making your boss feel like you're taking advantage of the company.
Timing is key
The ideal power nap should be between 10 and 30 minutes long. Set an alarm for 15 to 30 minutes to ensure you wake up feeling refreshed and ready to get back to work. If you're worried about feeling sluggish after your nap, have some caffeine right before you rest.
Find a quiet place
If your workplace has a sleep space, break room, or quiet room, take advantage of that. Alternatively, you can nap in your car, in an unused conference room, or even at your desk if it's allowed and you can find a comfortable position. If you can't find a quiet place, consider using white noise or earplugs to block out any distracting sounds.
Prepare your environment
If you plan to nap at your desk, try to get comfortable by reclining a little and raising your feet slightly. You can use a shoebox or any other object to elevate your feet. Crossing your arms and resting them on your lap can also provide a small amount of warmth and comfort.
Communicate your needs
Let those around you know that you need some uninterrupted time to rest. Silence your phone, and if you're in a shared space, consider using headphones to avoid disturbing others with loud alarms.
Remember, using your own time to nap during breaks can be a great way to recharge without interfering with your work or making your boss feel you're taking advantage. Many people get tired right after lunch, so don't be afraid to grab a quick rest during that time!
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Find a private place to nap, like an unused conference room or your car
If you're looking for a private place to nap at work, consider an unused conference room or your car.
If you opt for an unused conference room, make sure it's actually empty and that no meetings are scheduled to take place there while you're napping. You don't want to be woken up or interrupted mid-nap. It's best to use your lunch break or a designated break time to nap, so you don't miss out on any important meetings or tasks. Set an alarm for 15 to 30 minutes so you can wake up feeling refreshed and ready to get back to work.
If you choose to nap in your car, find a safe and quiet place to park, away from busy roads. Some states allow sleeping at rest areas, but there may be limits on how long you can stay. Alternatively, you can park in the parking lot of a national chain business, but be sure to check with the store manager first. Let security guards or someone at work know where you are and that you're okay, especially if you're napping during your lunch break. Display a sign that says "napping" or "napping for driving safety" on your dashboard or hang it from your rearview mirror. Make sure to lock your car doors and keep your hands visible on the steering wheel or dashboard. If you need to run the air conditioning or heat to stay comfortable, be sure to keep a battery-operated carbon monoxide detector in your car.
Whether you choose to nap in a conference room or your car, make sure you're respectful of your workplace's policies and your colleagues' space and time. Keep your nap short and discreet, and try to nap during your designated break times.
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Be honest with your boss and ask for a nap on the job
Napping at work is a tricky topic. While it is generally frowned upon in Western culture, some companies are beginning to encourage the practice. For example, Google has installed nap pods around its campus, Ben & Jerry's has a room with a bed and pillows, and Nike has quiet rooms where employees are welcome to doze.
If you are feeling sleep-deprived and want to ask your boss for permission to nap at work, it is important to approach the conversation sensitively and professionally. Here are some suggestions on how to navigate this conversation:
Firstly, assess your company's culture. In some industries and organizations, napping at work may be more acceptable than in others. Consider whether your company has a history of embracing innovative or unconventional ideas. If you are aware of other employees who have successfully negotiated nap breaks, use their experiences as a guide.
Secondly, frame the conversation appropriately. Emphasize the benefits of a short power nap, which can boost alertness, mood, and productivity. You could say something like, "Research shows that a 10-30 minute power nap can significantly improve alertness and mood, and I believe this could help me be even more productive and focused at work. Would you be open to me taking a short break during my lunch hour to rest?"
Thirdly, be mindful of potential concerns. Your boss may worry about the impact on your work, the perception of customers or clients, or the potential for abuse of nap breaks. Address these concerns by assuring your boss that you will manage your time effectively, continue to meet your deadlines, and respect any guidelines they set.
Additionally, consider proposing a trial period to demonstrate the positive effects of napping. For example, you could suggest a one-month trial, after which you and your boss can evaluate the impact on your performance and make any necessary adjustments.
Finally, be respectful of your boss's decision. If they are uncomfortable with the idea, respect their wishes and do not nap during work hours. You can always revisit the conversation at a later date or explore alternative solutions, such as adjusting your sleep schedule or improving your sleep hygiene to feel more rested during work hours.
Remember, being honest and professional when approaching this topic with your boss is key. While napping at work may not be standard practice, initiating a thoughtful conversation about it could contribute to a healthier and more productive work environment.
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Frequently asked questions
If you work in a space where other people can see you, you can try to make it harder to be seen by figuring out where it's hardest to see you and making sure your eyes are facing that direction as much as possible. You can also put one hand on the side of your head to block your eyes from view. If napping at work is not allowed, you should look for a private place to nap.
One technique for a proper snooze is to never lean forward and bury your face in your arms. Avoid arching your back, and instead, recline a little. It's also ideal to raise your feet a few inches off the ground.
One way to avoid getting in trouble is to use your break time to sleep. Lunchtime and coffee breaks are ideal for nap sessions. If you're feeling bold, you can also try to frame your nap as an accident by blaming it on something that happened the night before, like a private emotional problem or a child waking you up.
Many bosses know what it's like to be tired at work, so you might be able to get approval by simply asking. You can also try to make a case for it by explaining how a power nap can boost alertness and mood, and how it's better than playing a game on your computer.
