Working Life > Sleeping at Work

Sleeping at Work: Fit after a Short Nap

Definition, Explanation

In the USA, in Asia, especially Japan and some South-European countries, it is everyday fashion: the midday nap. In Germany, however, it is mostly a taboo, even though many workers take the liberty more or less secretly. Contrary to criticism, it has been scientifically proven that a short office nap increases reaction speed, focussing ability, productivity, mental performance and raises the mood. Also it helps reducing stress. In studies, a decreased chance of cardiovascular diseases was found, as well as a increase of performance by 35 per cent. However, only few companies in Germany have created the business culture and necessary infrastructure allowing midday naps.

Extreme forms of short naps, or power napping, are the Uberman and the Everyman. The Uberman is a sleeping pattern with 20 min of sleep every 4 hours. This reduces the daily sleeping time down to 2 hours. The Everyman pattern holds 3 to 4 hours of night sleep combined with short naps during the day, every 4 hours.

Tips, Checklist

• Take only a so-called power nap, lasting 15 - 30 min. You should not sleep longer, since this will make you enter deep sleep, and you will sleep yourself tired
• Have your day naps as regularly as possible. This reduces stress best
• Take the chance to take a nap, if you work in a single room or find other ways to seclude yourself. Even a short doze can be refreshing. A nap is better than forcing yourself to work and making mistakes
• Avoid appointments right after lunch
• If you are independent you can use the best working times, from 9 to 12 a.m. and from 3 to 6 p.m., with performance peaks are 10 to 11 a.m. and 4 to 5 p.m. There are differences between people, some tend to be extreme morning or evening types.
• Do not go to bed for your nap, but take rest on a day bed or an armchair
• Keep the light conditions as they are, this makes it easier to awake
• Be aware of the importance and necessity of sleep
• Sleeping needs are individual. There ought to be no obligation to have breaks

Articles

• Sleep Helps Memory Problems; PsychCentral, September 11, 2009
• The Pew Research Center's Nap Time Study; Huffington Post, August 2, 2009

Last update: 06/03/2010