Nap, does that word fill you with a dreamy nostalgia of childhood days gone by, never to be relived again, or are you a nap savant? No matter your nap level, we show you how to boost those snooze times, increase your productivity in work and leisure, to feel energized and refreshed every day.
Table of Contents
- Napping Statistics
- Health Benefits of Napping
- Cost Saving Potential of Napping
- General Napping Statistics
- What country shuts down for naps?
- How long should naps be?
- Do naps make up for lost sleep?
- Tips and tricks on how to take a nap
Health Benefits of Napping
In an overworked, over-stimulated, over-caffeinated society, a day time nap may seem like a luxury you can’t afford. However, a nap can improve your learning abilities as much as that cup of coffee. Nap statistics indicate that a 60-minute nap can boost alertness for up to 10 hours and why companies like Ben & Jerry’s, Google, and Zappos have designated sleep spaces for employees to catch a nap during office hours.
Health benefits of napping include:
- Greater ability to retain newly learned information
- Problem-solving ability increases
- Concentration increases
- Boosts creativity
- Mood is lifted so you feel happier from resting
- Strengthens your immune system
- Eases stress
- Lowers blood pressure
Cost-Saving Potential of Napping
Employers who encourage their employees to take adequate rest during the workday say it boosts employee well-being and attention spans. Meaning, rested employees get more work done faster because they’re not repeating tasks or fixing errors from lack of sleep.
Financial benefits of napping include:
- Being more productive at work leads to greater earning potential
- An MIT study found day time naps to brings greater incentives to save money
- U.S. employers lose roughly $136 billion per year due to lost productivity of redos and lost time
- Staff turnover, absenteeism, work accidents, and mistakes are increased from a tired workforce
- Insurance premiums increase
General Napping Statistics
- A 30-minute nap can improve your cognitive function by up to 35%
- Humans are prewired to take a nap between 1 pm and 3 pm every day
- Napping can lower your risk of heart disease
- Napping boosts immune function which could keep you free of common viruses
Which Countries Shut Down for Naps?
The siesta (day time nap) is a much-loved cultural tradition of Mediterranean and southern European countries. It is a tradition that stems from field workers taking shelter from the blistering day time heat. Taking a nap after lunch is loved in other counties too, folks in the Philippines, Mexico, China, and Ecuador, all love that day time snooze.
How Long Should You Nap?
How long should naps be is determined on your schedule but there is a general rule of thumb.
- 15-20 minutes - Power Nap: increased cognitive function and alertness
- 30-60 minutes - Disco Nap: increased problem-solving skills and creativity
- 90 minutes (equals 1 sleep cycle) - Cycle Nap: increased cognitive function, alertness, and creativity
How Long Is a Power Nap?
A power nap is 20 minutes long. If you can catch a quick 20-minute snooze during a busy day, you’ll wake up feeling refreshed and invigorated. Your mood will be boosted, along with your ability to concentrate, learning ability, and immune system.
Do Naps Make Up for Lost Sleep?
A short day time nap of 20 minutes won’t affect your nighttime sleep. That nap will boost your concentration skills and give you a much-needed energy boost. If you’re sleeping for more than 60 minutes every day, this may bring some night time insomnia. The best nap length is 20-30 minutes if you’re looking for a quick boost of alertness.
Tips and Tricks on How to Take a Nap:
How to take naps:
- Short and sweet - keep the nap 20-30 minutes so your nighttime rest is not affected
- Nap between midday to 2 pm
- Choose a quiet space if possible
- Wear earplugs and an eye mask, cover yourself with a blanket for optimum comfort
- Keep a pillow at work
- Get some fresh air after your nap so you’re not groggy
Taking a nap is not a complicated science. Ensure you aim for 20-30 minutes but up to 90 minutes is acceptable. If your company does not have a nap culture, you could make the suggestion. Employers are always looking to boost profits and according to nap statistics, employee naps are proven to save you and the company money and make a happier and productive team.
Taking a nap can also save lives by ensuring drivers are alert on the roads. Drowsy driving caused 91,000 crashes in 2017—resulting in 50,000 injuries and nearly 800 deaths according to the CDC.
At the time of the study, 1 in 25 adult drivers say they’ve fallen asleep at wheel in the last 30 days. If you find yourself yawning uncontrollably, rubbing your eyes or eyes blinking more frequently, missing your exit, or being in the wrong lane while driving. Pull in to a quiet rest stops as soon as it’s safe and take a rest. Opening the windows and blasting music won’t work, stopping in a safe place and sleeping for 20 minutes is enough to boost your alertness for the drive home.
The benefits of napping are plenty, boosting concentration and learning ability, increasing problem solving, saving time and money, both at work and in your personal life. Go ahead and take that nap, you deserve it.
Is it Bad to Nap Every Day?
No way, day time naps are a staple in many cultures. Visit any south European or Mediterranean country and you’ll see many people closing their shops for a few hours in the early afternoon to grab a siesta. Keep your nap to 20-30 minutes for a quick boost of alertness that can see you through a busy day.
Is a 2-Hour Nap Too Long?
A 2-hour nap sounds great in theory but taking a nap for this length of time every day, could have some adverse effects on your nighttime sleep. If it’s a once-off and you take a 2-hour nap, it may leave you feeling a bit groggy when you wake up but won’t have any bad effects.
Are Afternoon Naps Good for You?
Afternoon naps are enjoyed in many counties. They’re not only good for your health by boosting your immune system and improving heart health, but they save companies money from loss of productivity and errors, they save you money by making you more productive, thus increasing your earnings. A quick 20-30 minute nap is enough to boost your mood and alertness.
How Long is a Power Nap?
A power nap is between 15-20 minutes and enough to increase cognitive function and alertness. A disco nap is 30-60 minutes and can increase your problem-solving skills and creativity. A cycle nap is 90 minutes and can increase cognitive function, creativity, and alertness. A nap for longer than 90 minutes won’t hurt you but may leave you feeling groggy.