rejuvenating. If substantial daytime sleep is needed to overcome a defi cit, strive for 90 to 110 minutes, the length of time needed to complete a full sleep cycle. Here are other practical tips. Refl ect on the rationale. “Boredom, laziness or
avoiding work are the wrong reasons to nap,” says Amanda Chan, managing editor for healthy living at The Huffi ngton Post, which instituted two cozy nap rooms in its New York headquarters after founder Arianna Huffi ngton collapsed from exhaustion several years ago. A quick pick-me-up to boost mental agility and mood is a reasonable excuse to snooze. Plan a prophylactic nap. Forestall late afternoon fatigue
by napping between 1 and 3 p.m. Waiting until early evening to nap can interfere with nighttime sleep, advises Epstein. Embrace darkness, coolness and quietude. Melatonin, “the key that starts the engine of sleep,” is suppressed by even the slightest amount of light, so wear eyeshades, suggests Breus. Keep a blanket and earplugs handy. Lie down. If a bed or couch is unavailable, try napping
on a yoga mat on the fl oor. A chair should be reclined to support the lower back and avoid straining the neck from “bobblehead” syndrome, says Breus. Power down. Setting an alarm for 10 to 25 minutes
allows time for only the fi rst two sleep stages: falling asleep and light sleep. Breus explains that sleeping longer than 25 minutes triggers deep sleep, from which waking results in sleep inertia, or grogginess, that impairs mood, decision-making and motor skills.
Napping at Work While many progressive businesses such as Google, Apple and Zappos permit or even promote workplace napping, most companies are still skeptical. “We live in a culture that minimizes the importance of sleep,” comments Epstein. “We prize productivity and think it shows worker loyalty to put in excessive amounts of time.” Ironically, mounting research suggests that napping may boost
the brainpower needed to function at peak performance. A recent study found that nightshift air-traffi c controllers that napped for 19 minutes showed better vigilance and reaction times than non-nappers. Other documented benefi ts include better concentration, memory and creativity. Seek out a sleep sanctuary at work, such as an offi ce with the door closed and blinds drawn, an unused conference room with a couch, or a fi rst-aid offi ce cot, suggests Chan. Another option is to nap in the car, but Breus insists that nappers tell colleagues where they’re going as a precaution. Better yet, bond with a “nap buddy” willing to read nearby during snooze time. “You’re very vulnerable when you’re asleep,” he says. “Be safe.” If sleeping is not currently condoned in the workplace, consider approaching the human resources department with information on the positive effects of appropriate napping on work performance, says Epstein. Suggest implementing a sleep wellness program, which can offer education on sleep deprivation, techniques to improve sleep and individual screening for sleep disorders.
Lane Vail is a freelance writer and blogger at
DiscoveringHomemaking.com.
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