“It’s best to get seven to eight hours of sleep in one big block at nighttime.”
~ Dr. Michael Breus
A quick pick-me-up to boost mental agility and mood is a reasonable ex- cuse to snooze. Plan a prophylactic nap. Fore- stall 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 floor. 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 first 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 produc- tivity and think it shows worker loyalty to put in excessive amounts of time.” Ironically, mounting research sug- gests that napping may boost the brain- power needed to function at peak perfor- mance. A recent study found that night- shift air-traffic controllers that napped for 19 minutes showed better vigilance and reaction times than non-nappers. Other documented benefits include better con- centration, memory and creativity. Seek out a sleep sanctuary at work, such as an office with the door closed
“Sleep is never a waste of time if it’s helpful.”
~ Dr. Michael Breus
and blinds drawn, an unused confer- ence room with a couch, or a first-aid office cot, suggests Chan. Another option is to nap in the car, but Breus in- sists 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 ap- propriate napping on work performance, says Epstein. Suggest implementing a sleep wellness program, which can offer education on sleep deprivation, tech- niques to improve sleep and individual screening for sleep disorders.
Lane Vail is a freelance writer and blog- ger at
DiscoveringHomemaking.com.
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