Devoted nap-takers explain the benefits of sleeping on the job
People who make a habit of sleeping on the job comprise a secret society of sorts within the U.S. labor force. Inspired by famous power nappers Winston Churchill and Albert Einstein, today's committed nap-takers often sneak in short rest breaks because they think the practice will improve their cognitive performance but still carries a stigma.
Multiple studies have extolled the benefits of napping, such as enhanced memory and focus. A mid-afternoon siesta is the norm in parts of Spain and Italy. In China and Japan, nodding off is encouraged since working to the point of exhaustion is seen as a display of dedication, according to a study in the journal Sleep.
Yet it's hard to catch a few z's during regular business hours in the United States, where people who nap can be viewed as lazy. The federal government even bans sleeping in its buildings while at work, except in rare circumstances.
Individuals who are willing and able to challenge the status quo are becoming less hesitant to describe the payoffs of taking a dose of microsleep. Marvin Stockwell, the founder of PR firm Champion the Cause, takes short naps several times a week.
'They rejuvenate me in a way that I'm exponentially more useful and constructive and creative on the other side of a nap than I am when I'm forcing myself to gut through being tired,' Stockwell said.
The art of napping
Sleep is as important to good health as diet and exercise, but too many people don't get enough of it, according to James Rowley, program director of the Sleep Medicine Fellowship at Rush University Medical Center.
'A lot of it has to do with electronics. It used to be TVs, but now cellphones are probably the biggest culprit. People just take them to bed with them and watch,' Rowley said.'
Napping isn't common in academia, where there's constant pressure to publish, but University of Southern California lecturer Julianna Kirschner fits in daytime naps when she can. Kirschner studies social media, which she says is designed to deliver a dopamine rush to the brain. Viewers lose track of time on the platforms, interrupting sleep. Kirschner says she isn't immune to this problem — hence, her occasional need to nap.
The key to effective napping is to keep the snooze sessions short, Rowley said. Short naps can be restorative and are more likely to leave you more alert, he said.
'Most people don't realize naps should be in the 15- to 20-minute range,' Rowley said. 'Anything longer, and you can have problems with sleep inertia, difficulty waking up, and you're groggy.'
Individuals who find themselves consistently relying on naps to make up for inadequate sleep should probably also examine their bedtime habits, he said.
A matter of timing
Mid-afternoon is the ideal time for a nap because it coincides with a natural circadian dip, while napping after 6 p.m. may interfere with nocturnal sleep for those who work during daylight hours, said Michael Chee, director of the Centre for Sleep and Cognition at the National University of Singapore..
'Any duration of nap, you will feel recharged. It's a relief valve. There are clear cognitive benefits,' Chee said.
A review of napping studies suggests that 30 minutes is the optimal nap length in terms of practicality and benefits, said Ruth Leong, a research fellow at the Singapore center.
'When people nap for too long, it may not be a sustainable practice, and also, really long naps that cross the two-hour mark affect nighttime sleep,' Leong said.
Experts recommend setting an alarm for 20 to 30 minutes, which gives nappers a few minutes to fall asleep.
But even a six-minute nap can be restorative and improve learning, said Valentin Dragoi, scientific director of the Center for Neural Systems Restoration, a research and treatment facility run by Houston Methodist hospital and Rice University.
Bucking the trend
While workplace dozing is uncommon in the U.S., some companies and managers encourage it. Will Bryk, founder of AI search startup Exa, swears by 20-minute power naps and ordered two sleeping pods for employees to use in his company's San Francisco office.
Ice cream maker Ben & Jerry's has had a nap room in its Vermont headquarters for a couple of decades, and a handful of employees use it, company spokesman Sean Greenwood said. ' Employees who feel taken care of are much more likely to use this responsibly," he said.
Arianna Huffington, the celebrity author who co-founded news website Huffington Post, became an advocate of a good night's sleep and occasional naps after she collapsed from exhaustion in 2007. She installed a nap room at her former company, now called HuffPo, and at Thrive Global, a wellness technology company where she serves as founder and CEO.
'If people have been up all night because of a sick child or a delayed flight, if they have the opportunity to nap, ... then they will be much more productive and creative for the rest of the day instead of dragging themselves or trying to boost their energy through multiple coffee or cinnamon buns,' Huffington said in an email.
Kirsten Perez, 33, is a devoted napper. She used to use her lunch break at work to catch a few winks in her car. When she got her own office, she closed the door for an afternoon siesta while sitting at her desk.
Nowadays, working from home as a marketing manager at Nvidia, the Atlanta resident usually takes her daily nap in bed. She sets an alarm for 15 minutes, falls asleep within a minute and wakes up 30 seconds before the alarm rings.
'I can tell when my reasoning, my mood are dropping, just kind of feeling the drag of the day,' Perez said. In those situations, she asks herself, ''Do I have a chunk of time in the next hour or so?' And then I'll figure out when I can find 15 minutes and find myself horizontal.'
Creating space for sleep
Naps are accepted and even a necessity in some occupations. The Centers for Disease Control and Prevention encourages naps for nurses working night shifts. But many nurses can't sleep at the hospitals where they work because they're too busy and aren't given access to beds.
Nurses "regularly struggle to have sufficient time to use the bathroom or go outside for fresh air, no less take a nap," Michelle Morris, spokesperson for the National Nurses United union, said.
Some companies are trying to fill the void. Inspired by his mother who worked as a nurse, Neil Wong founded Nap York, which offers sleeping pods in Manhattan and Queens that can be rented for about $27 an hour.
His regular customers include super-commuters, UPS drivers, a security guard who works two full-time jobs, and doctors who work at nearby hospitals. Nap York also gives half-off prices to essential workers such as police officers, firefighters and emergency medical service personnel.
'In this society, you really only have two place to sleep: you have your bed at home and you have a hotel room you can probably get for 100 bucks,' Wong said. 'There's really no third space that's quiet, that provides some privacy, where you can also rest.'
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Times
6 hours ago
- Times
Scientists crack what causes ‘sleep attacks' during the day
Do you often feel drowsy during the daytime? Do you have an irresistible urge to nap, or find yourself nodding off despite getting enough sleep at night? You may be among one in five people who suffers from 'excessive daytime sleepiness', or EDS. Scientists believe they have discovered a way to test which lifestyle changes could combat the condition, such as adopting the Mediterranean diet and eating less fermented, aged and smoked foods, although genes could also play a factor. Previous studies have found 42 genes or genetic markers that may be linked with a raised risk of EDS, but researchers have now found that people who experience excessive sleepiness, known as hypersomnia, even after a full night's sleep, often have seven key molecules linked to their metabolisms circulating in their bloodstreams. The scientists found that foods containing the metabolite tyramine, particularly 'fermented and overripe' foods, such as some aged cheeses, smoked meats and alcoholic drinks, and food that is starting to spoil, are linked with a higher risk of EDS, particularly in men. The researchers also found that the omega-3 and omega-6 fatty acids found in vegetable oils, nuts, seeds and fatty fish commonly eaten in Mediterranean-style diets appear to be linked with a lower risk of EDS, suggesting that dietary changes could help those affected. The NHS website explains that 'excessive daytime sleepiness is different from feeling tired all the time'. It said sufferers may 'regularly nap during the day, fall asleep during the day [and] still sleep for long hours at night'. One study with European participants, which was published in the journal EBioMedicine, estimated that just under one in five people experience sleepiness levels that are significantly above normal several days a week. Dr Tariq Faquih, of the sleep and circadian disorders division at Brigham and Women's Hospital in Boston, Massachusetts, the author of the study, said: 'The metabolites we've identified can certainly be measured with the appropriate tools. We anticipate they'll be most valuable following an initial assessment, ideally using sleep-lab testing or, at minimum, standardised questionnaires. Testing the metabolite levels will help determine which metabolites may require adjustment, for example through dietary interventions.' Epworth Sleepiness Scale before contacting their GP. When asked about the symptoms of EDS, he said: 'Some may feel constantly drowsy throughout the day, while others might experience sudden and intense sleepiness that leads to unexpected 'sleep attacks'. In other cases, people may unintentionally fall asleep during quiet, repetitive activities like watching TV or reading. It is not always as sudden but still happens without us meaning to go to sleep.' He added: 'Our study suggests diet and genetics may play an important role in EDS. As we learn what's happening biologically, we are beginning to understand how and why EDS occurs, the early signs that someone might have it and what we can do to help patients.' To combat excessive daytime sleepiness, it could be beneficial to consume more food high in omega-3 and omega-6 fatty acids such as: • Fatty fish • Nuts • Seeds • Vegetable oils And for people, particularly men, to eat less food high in tyramine, such as: • Fermented and pickled food • Over-ripe food • Aged cheese • Smoked meat
The Sun
2 days ago
- The Sun
Exact time you should eat dinner to have the best sleep – and two pre-bed snacks that help you have undisturbed night
EXPERTS say when you eat dinner could be key to getting a full night's rest. Eating too can disrupt digestion, spike blood sugar, and leave you tossing and turning. 3 Health specialists recommend finishing dinner at least two to three hours before bed. That's the advice from dietitian Michelle Routhenstein, who explains that "as you get closer to bedtime, the body becomes les efficient at handling sugar, so late meals can lead to higher blood sugar and may disrupt sleep in some people." Research also shows that earlier dinners can help with weight management, while late meals are linked to weight gain, Yahoo reported. For those who still feel hungry after dinner, a light snack is best. Plant-based options like pistachios or cherries are ideal because they contain melatonin, the hormone that regulates sleep. Experts recommend eating these snacks at least one hour before going to bed. Swapping Chips Swapping chips for air-popped popcorn gives you a crunchy snack with added fiber and antioxidants, according to dietitian Jessie Wong. Avoid drowning it in butter; instead, use spices like cayenne, cinnamon, or nutritional yeast for flavor. Even ultra-processed foods can be chosen wisely. The American Heart Association notes some options like whole-grain breads, low-sugar yogurts, tomato sauces, and nut- or bean-based spreads are healthier than highly processed meats or packaged cookies. Homebase shares top 5 tips to keep olive trees healthy this summer - including exact location it needs to be in your garden to thrive Diet plays a major role too. Leave Your Phone Leaving your phone outside the bedroom can drastically improve your rest. Dr Craig Canapari of the Yale Pediatric Sleep Center warns that apps like TikTok keep users awake because they "tend to be incredibly engaging and difficult to unplug from." Instead, try reading or meditating to wind down before sleep. Brushing Your Teeth Brushing your teeth before breakfast can also set the tone for a healthy day. Healthy Sleep Tips Dinner timing: Eat at least 2-3 hours before bedtime to aid digestion and regulate blood sugar. Pre-bed snacks: Opt for plant-based choices like pistachios or cherries, which contain melatonin. Eat at least 1 hour before sleeping. Screen-free zone: Keep phones and tablets out of the bedroom to avoid disrupting your sleep cycle. Wind down: Read a book or meditate instead of scrolling social media before bed. Exercise: Even one or two workouts a week, or short at-home routines like Wall Pilates, can improve sleep quality. Smart snacks: Swap chips for air-popped popcorn for fiber and antioxidants; skip heavy butter or sugar. Brushing: Brush teeth before breakfast to protect enamel and remove overnight bacteria. Dentist Steven Katz says brushing first thing removes overnight plaque and bacteria, while dentist Anjali Rajpal adds that it "protects your teeth from acid by coating them with protective fluoride, hydroxyapatite, calcium phosphate or other minerals." Exercise Exercise can further improve sleep and overall well-being. Research shows that even doing one set per exercise twice a week can build muscle if you work close to failure, saving time while still gaining strength. People who exercise just a couple of days a week can still lower their risk of heart disease, a study in the Annals of Internal Medicine found. For those short on time, focus on activities that fit your schedule, like hikes, spin classes, or playing with your kids at the park. Wall Pilates is another at-home option that strengthens the core using stability and resistance from a wall. All these habits, timely dinners, smart snacks, screen-free bedrooms, proper brushing, balanced diets, and targeted exercise-combine to improve sleep and overall health. 3 3
The Guardian
4 days ago
- The Guardian
Milk, carbohydrates or a late-night pudding: what's the secret to eating for a good night's sleep?
Have a glass of warm milk. No, a cup of herbal tea. Eat carbs, but only the right carbs. Have fats, but not too much. Have a filling meal. No, not that filling. Eat early, but not too early or you'll get hungry again later. Ask the internet for advice on how to eat for a good night's sleep and you could lose a whole night trying to find a clear answer. But amid a global shortage of good sleep (48% of Australian adults report having at least two sleep-related problems), dietary habits are emerging as an important factor that can make the difference between refreshing rest and a night spent regretting every food choice you made in the previous 24 hours. Some of the most useful insights into the effect of timing, size and quality of meals on sleep come from studies of those who work through the night to keep our world running. At CQUniversity in Adelaide, research psychologist Dr Charlotte Gupta has been studying how different eating patterns affect shift workers' performance. Her most important piece of advice for a good night's sleep is to eat well before bedtime. 'We're not primed to be digesting food at night,' Gupta says. A meal eaten too close to sleep forces the body to focus energy and resources on digestion, when it should be resting and performing other tasks that take place while we rest. 'So it's likely to impact the quality of our sleep; we're more likely to wake up during the night, remember our dreams, not get that really restorative sleep,' she says. The ideal is to eat your last food at least two hours before going to sleep, which means no pre-sleep pecking at leftovers or midnight raid of the fridge for a spoonful of cold pudding. The size of that final meal can also make a difference. Ideally, we should be having a bigger meal in the middle of the day, when light exposure means our body is very much awake and primed for digestion, and a smaller meal in the evening. But not too small. 'We don't want it to be so small for dinner that you feel really hungry during the night, that your body's going to wake you up and want food,' Gupta says. Sign up for our rundown of must-reads, pop culture and tips for the weekend, every Saturday morning On the question of what to eat for a good night's sleep, the answer is less clearcut, says exercise physiologist and nutritionist Dr Elizabeth Machan from the Woolcock Institute of Medical Research and the University of Sydney. 'We haven't got extensive research that has given us the perfect recipe for what the evening meal should be,' she says. There's some evidence that higher-fat meals are more filling, so in theory people will have more restful sleep, Machan says. But diets high in fat are also associated with shorter sleep duration. Similarly, despite the popular idea that eating carbs before bedtime is bad, some studies suggest having a meal higher in carbohydrate can actually help people get to sleep faster. 'I think a lot of people might avoid carbs in the evening, for instance, or they'll reduce their carb intake in the evening, and that's when they can become more food-seeking later in the night as a result,' she says. Machan says it's important to include vegetables in that evening meal to help slow the digestive process. 'Your gut's going to be exposed to those nutrients for longer, it'll have a better chance of absorbing them,' she says. 'So if you've got a meal that is lower energy, for instance, it's going to keep you full, you're not going to wake up in the middle of the night hungry.' There's a lot of interest in micronutrients such as the amino acid tryptophan, which the body can convert into the sleep hormone melatonin, and which is found in a range of foods including eggs, tofu, salmon, milk, turkey and some nuts and seeds. While some studies suggest increasing tryptophan intake might boost melatonin and improve sleep quality, Machan is more sceptical, arguing that light exposure is much more important in regulating melatonin. 'You're not going to make [melatonin] if you're sitting in light – it's a signal that we're not needing to go to sleep, that it's daytime,' she says. One of the challenges with exploring the link between diet and sleep is that it's a two-way street, says Dr Jen Walsh, director of the Centre for Sleep Science at the University of Western Australia. Studies connecting late meal times with poor sleep are measuring not necessarily sleep quality on one night, but over the past month. 'I think what it's telling us is that individuals who have poorer sleep are more likely to eat later in the evening.' While one way of looking at it is that eating later means poorer-quality sleep, another way of interpreting the data is that people who have poorer-quality sleep are more likely to eat later. 'It's potentially [the case] that people who eat later have worse health behaviours in general,' she says. Like so many other health stories, good sleep ultimately seems to come back to that same old chestnut of healthy diet, healthy lifestyle. 'I say that sleep impacts diet and it also impacts exercise, so really we need to be getting the sleep right, and it will get everything else right,' Walsh says.
