Imagine: It's lunchtime, and you're exhausted. You've been skimping all week on sleep to keep up with tight deadlines at work, household chores and that old thing called a social life. You know you've got another late night ahead of you, so you head off to the office quiet room for a few minutes of shuteye.
The average American works more than nine hours every day, plus an additional four hours of work from home during the week, according to the National Sleep Foundation. In its 2008 Sleep in America Poll, the NSF found that 29 percent of these tired Americans have fallen asleep or at least became very sleepy at work.
"We're a sleep-deprived nation, a workforce full of walking zombies, because we're asking people to do the work of fewer people," says James Maas, Ph.D., former fellow, professor and chairman of psychology at Cornell University, who coined the term "power nap" in his 1998 book "Power Sleep". "If we operated a machine like we operate the body, we'd be accused of reckless endangerment."
Now imagine a world in which napping on the job wouldn't only be a thing of sleep-deprived daydreams. While more and more bosses are coming around to the idea of some afternoon shuteye, it's still not exactly widespread, says Lawrence Epstein, M.D., chief medical offer of Sleep HealthCenters and co-author of "The Harvard Medical School's Guide to a Good Night's Sleep." Instead, "the misguided opinion that [sleepiness] is a sign of laziness rather than a physiologic reaction" persists, says Dr. Epstein.
That could be changing. The NSF estimates that sleepy employees rack up billions of dollars in costs due to lost productivity and sick days, making it in companies' own benefits to provide us all with a few extra minutes during the day to recharge.
Some progressive organizations others like Zappos, Google and Nike have created facilities on campus for employees to use when they need to get some rest, complete with beds, couches, soothing music and other sleep-inducing accessories. Others offer encouraging discounts for services at sleep "spas" like New York City's YeloSpa, which offers private rooms for rent for the purpose of 20- to 40-minute naps.
Full disclosure: Here at The Huffington Post we have two nap rooms of our own, affectionately dubbed Napquest I and Napquest II. But we also don't want to mess with our nighttime sleep (oh, and we've got a website to run), so we asked the experts how to do the daytime nap right. Click through the slideshow below for their best tips.
But first, one very important thing to keep in mind: If you think your employer will not tolerate napping, don't risk it. We're not trying to get you in trouble, we're trying to guide those of you with the opportunity to efficient and rejuvenating sleep.
To Nap Or Not To Nap?
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If you've got a big project you have to really focus on, or especially if you have to drive, hit the hay. If the rest of the workday looks like smooth sailing, or you often have trouble sleeping at night, skip the nap.
"Naps are sort of a double-edged sword," warns Dr. Epstein. "If you're indeed sleepy and it's going to interfere with your performance, the best way to get over that is to go to sleep. But if you have trouble sleeping at night, taking a nap can be a problem, because if you sleep in the daytime you won't sleep at night."
You've also got to be tired enough to fall asleep during the day. "Well-rested people don't have the ability to power nap and that's great," says Maas. "It's much better to get good nocturnal sleep and not be able to than to have to power nap. While we do have a natural dip in our circadian rhythms that usually occurs in the afternoon, that is exacerbated by not having good nocturnal sleep."
If you've got a big project you have to really focus on, or especially if you have to drive, hit the hay. If the rest of the workday looks like smooth sailing, or you often have trouble sleeping at night, skip the nap.
"Naps are sort of a double-edged sword," warns Dr. Epstein. "If you're indeed sleepy and it's going to interfere with your performance, the best way to get over that is to go to sleep. But if you have trouble sleeping at night, taking a nap can be a problem, because if you sleep in the daytime you won't sleep at night."
You've also got to be tired enough to fall asleep during the day. "Well-rested people don't have the ability to power nap and that's great," says Maas. "It's much better to get good nocturnal sleep and not be able to than to have to power nap. While we do have a natural dip in our circadian rhythms that usually occurs in the afternoon, that is exacerbated by not having good nocturnal sleep."
If you've got a big project you have to really focus on, or especially if you have to drive, hit the hay. If the rest of the workday looks like smooth sailing, or you often have trouble sleeping at night, skip the nap.
"Naps are sort of a double-edged sword," warns Dr. Epstein. "If you're indeed sleepy and it's going to interfere with your performance, the best way to get over that is to go to sleep. But if you have trouble sleeping at night, taking a nap can be a problem, because if you sleep in the daytime you won't sleep at night."
You've also got to be tired enough to fall asleep during the day. "Well-rested people don't have the ability to power nap and that's great," says Maas. "It's much better to get good nocturnal sleep and not be able to than to have to power nap. While we do have a natural dip in our circadian rhythms that usually occurs in the afternoon, that is exacerbated by not having good nocturnal sleep."
Imagine: It's lunchtime, and you're exhausted. You've been skimping all week on sleep to keep up with tight deadlines at work, household chores and that old thing called a social life. You know you've...
Imagine: It's lunchtime, and you're exhausted. You've been skimping all week on sleep to keep up with tight deadlines at work, household chores and that old thing called a social life. You know you've...
There's a reason it's called a "cat nap". If dogs are the unplug-and-recharge professionals, then cats are the kings and queens of sleep. According to...
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Depriving someone of sleep is used as a torture tactic. How strangely sadistic that we inflict this violence on our own bodies by denying ourselves sufficient sleep.
There is no formula for happiness, but what 43 years on this planet has taught me is that life is a circle. Good can turn to bad, and bad back to good -- sometimes instantaneously.
The anticipation of taking a time-out and getting away from the rigors of daily life can be exhilarating ... until you get to your destination feeling tired, tense and touchy, thanks to jet lag.
Napping is an ideal way to keep your brain sharp, be prepared to learn new things and feel refreshed. No wonder some of our most historic brains are noted fans of napping.
I used to park my car in a secluded forest preserve near my old job and take a 20 minute power nap at lunch. It was refreshing, my co-workers didn't see me and I was off the clock anyway.
nbart71: I used to park my car in a secluded forest
WTH!!!!!! This has got to be the STUPIDEST thing I've ever read. The ones that would be daring to ask to take a nap at work would be the employees that don't do much work in the first place. These lazy azzes will get their doctors to INSIST that they have a medical condition that necessitates that they take an hour long nap at work. No one is responsible for an adult but an adult.
I say, if you are having trouble staying awake during the day then 1) go to bed earlier at night 2) stop hanging out most likely drinking alcohol during the week 3) change your work hours to come in and leave later or just reduce your work schedule and lose the money since afterall your health is more important or 4) just do your damned job and stop whining like a 3 year old or 5) quit your job; there's plenty of unemployed people that would happily take it.
ldyqtee6: WTH!!!!!! This has got to be the STUPIDEST thing I've
Naps are very healthy, just a 10-15 minute nap and i feel like I slept 6 hours. The best solution for insomnia is masturbation. I fall a sleep right afterwards and don't wake up til morning. Always have tissues with you so you can wipe after and fall asleep. If we can get over our selective prudishness and share facts with one another, we would have a healthier society.
dda501958: Naps are very healthy, just a 10-15 minute nap and
I had a coworker who had it down.
He'd fall asleep on a slurry of papers on his desk & when he'd hear the door open he'd suddenly pop up & start insanely rifling through them. It was hilarious to watch.
cyndinca: I had a coworker who had it down. He'd fall
I don't know why people are complaining about those who take a quick snooze during their lunch break! Your lunch break is your time! Americans actually have longer work hours and have less vacation time than workers in European countries.
Sprinks678: I don't know why people are complaining about those who
My personal observation in regard to the above: If you work as a consultant, falling asleep at your desk will be frowned upon. If you are a direct employee, it usually gets little attention. However, you can develop a peculiar skill for napping eyes-open, facing the computer screen, hands next to keys. When confronted in this barely conscious condition, you must imply that you were actually hatching an idea, and say something like, "I think I figured out how to solve that problem!"
thruseer: My personal observation in regard to the above: If you
Oh what I wouldn't give to be able to take a nap at work! Sometimes the fatigue sets it so strongly my eyes burn, feel heavy and turn red as I sit at my computer and work the day away. Some days it takes all I have to drive home and someone make dinner for the family, when all I really want to do is get in the bed.
Christine_Houchens: Oh what I wouldn't give to be able to take
The Huffington Post Sarah Klein First Posted: 01/26/2012 6:19 am Updated: 01/26/2012 4:38 pm