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Napping At Work: 11 Benefits You Can Reap

12 July 2021

We've all felt sleepy at work at some point, and it's generally after lunch, notably if we've consumed too much carbs. While young kids often nap in the afternoons, adult napping is less common; yet, many adults experience elevated tiredness in the afternoon, roughly 8 hours after waking, even if they got enough sleep (especially if they don't). According to a study, a power nap can also increase alertness, relieve stress, and boost brain function.

According to, approximately 6% of businesses have onsite nap rooms. Supplying a place for employees to catch a few Zs is not only compassionate; it may also improve business performance. According to one study, employees in the United States who do not get enough sleep cost the country $63 billion in lost output and sick days each year.

Is napping really good?

Napping allows you to refocus and increase your productivity. There are also physiological benefits to napping since it helps alleviate anxiety and distress by lowering cortisol levels, elevating your blood sugar. A snooze that lasts more than 30 minutes can produce sleep inertia and make you feel sluggish as your body begins to fall asleep.

Encouraging employees to take a nap during the day may appear counterintuitive, but it may improve efficiency and productivity. A 30-minute siesta can help “reinstate alertness, improve performance, and prevent errors and accidents.” Another study discovered that taking midday naps made people sleepier throughout the day.

Effects of Lack of Sleep

Sleep deprivation is progressive; if you don't get enough sleep one day, you'll suffer it the next. If you don't get enough sleep for multiple days straight, you develop a "sleep deficiency," which affects:

  • Eyesight
  • Response time
  • Data processing
  • Judgment
  • Motivation
  • Short-term memory
  • Performance
  • Patience
  • Alertness

And others such as:

  • Hallucination
  • Irregular heart rate
  • Risk of cardiovascular disease
  • Tremors
  • Poor immune system function
  • Type 2 diabetes risk
  • Risk of obesity

Fatigued individuals may also exhibit increased moodiness, aggressive conduct, exhaustion, and stress.

Benefits of Naps at Work and in Health 

Boosts Creativity

Extended naps that allow us to achieve REM sleep improve your ability to be creative in solving issues. A study discovered that REM improves innovative processing more than any sleep or wake condition.

Improves Memory

Sleep has been proven in studies to play a crucial function in-memory storage. A nap can help you remember information learned previously in the day just as well as a good night's sleep. Napping also enables you to remember things like motor abilities, intuition, and language recall.

Attracts Dedicated Talents

Prospective employees will regard nap rooms as a benefit that will help them in the hiring process. Furthermore, sleep rooms can motivate current employees to be even more committed to their jobs. The majority of employees who used the rooms were arriving from late-night flights. The company nap room invites employees to come in, nap, and then start up where they left off without skipping a beat.

Solve Problems Easily

Not only may napping help you recall what you've just learned, but it can also assist your brain make connections between what you learn. In one study, nappers reported it simpler to put the information they had gathered earlier in the day altogether.

Improves Morale and Workplace Safety

Employees who are well-rested function and behave appropriately. According to the findings of a study, employees' concentration and ability to handle negative emotional reactions can suffer from not sleeping through the night.

Heightens Mood

Napping, or simply resting for an hour without going to sleep, can improve your mood. According to experts, whether you feel sleepy or not, the calmness that comes from lying down and relaxing is a mood lifter.

Enhances Alertness

NASA and the Federal Aviation Administration discovered that a 20-minute nap improves sensorimotor ability, demeanor, and attentiveness by 54%.

Better Than Coffee

If you're fatigued but need to get some work or studying to do, a nap may be preferable to a cup of coffee. Napping, when compared to coffee, can improve learning and memory.

Aids a Long Sleepless Night Ahead

If you know you won't be getting much sleep for a night or two, you're better off prepping with a nap ahead of schedule rather than pushing through with coffee. The more time you have to sleep, the better. If you must have caffeine, consuming minimal quantities frequently is preferable to one large cup.

Good For Your Heart

According to one study, persons who rested for 45 to 60 minutes after undergoing mental stress had normal blood pressure.

Helps You Sleep at Night

A 30-minute nap between 1 pm and 3 pm, paired with moderate-intensity activity, such as a stroll and stretching at night, has been shown in studies to improve nocturnal sleep.

What if the workplace is not designed or does not have space to have nap rooms?

If you want to allow your employees to rest during the day and then aren't sure where to start, acquiring nap pods can be pricey, but they aren't your only choice. Consider reserving a standard boardroom at specific times. Just make sure you get "the vibe" right:

  • Install dark shades or eye masks to filter out the daylight.
  • Provide a background tune to drown out office sounds.
  • Employees should be encouraged to bring and use their pillows and blankets.
  • For ultimate comfort, use long couches, ergonomic reclining chairs, bean bags, ostrich pillows, or under-desk hammocks like this one from FlexiSpot!

Here are some suggestions to help you enhance the sleep quality and fall asleep faster:

  • No caffeine late in the day, especially after 3 pm.
  • Two hours before going to bed, switch off the TV and any bright lights.
  • Avoid drinking alcohol before going to bed because it can inhibit melatonin production at night, resulting in altered sleep patterns.
  • Try to sleep and wake up at regular times.
  • A warm shower, bath, or foot bath before bed can calm you down and sleep better.
  • Refrain from eating late in the evening.
  • 1–2 hours before going to bed, avoid drinking any fluids.

Short power naps can boost brain activity and be useful, but lengthy or inconsistent naps might disrupt your sleep. Trying to sleep can boost your mood, altering your disposition toward others, especially workers and clients.