Napping
There is considerable scientific research demonstrating that an afternoon nap is beneficial for physical and mental performance later in the day. Tips for the optimal nap:
- when: start between 1pm-3pm (about 6-7 hours after you wake up)
- how long: between 20-30 minutes (45m - 90m may lead to grogginess; for long naps, aim for 90m-2h)
- optional: drink coffee just before the nap, by the time you wake up, the caffeine will just have hit your system
Any rest is better than no rest at all (even if you're not asleep for the full 20-30 minutes).
The research
The Guardian: Napping: the expert's guide:
A slew of recent studies have shown that naps boost alertness, creativity, mood, and productivity in the later hours of the day.
A nap of 60 minutes improves alertness for up to 10 hours. Research on pilots shows that a 26-minute "Nasa" nap in flight (while the plane is manned by a copilot) enhanced performance by 34% and overall alertness by 54%. One Harvard study published last year showed that a 45-minute nap improves learning and memory. Napping reduces stress and lowers the risk of heart attack and stroke, diabetes, and excessive weight gain.
Getting even the briefest nap is better than nothing. A 2008 study in Düsseldorf showed that the onset of sleep may trigger active memory processes that remain effective even if sleep is limited to only a few minutes. And last year, a British study suggested that just knowing a nap was coming was enough to lower blood pressure.
NYTimes: The Science of Zzzzz’s:
What does work? “Napping and caffeine, among various solutions,” said Dr. Rosekind. “When I was at NASA, we did a study involving 26-minute naps and we found they boosted performance by 34 percent and alertness by 54 percent. Naps of less than a half-hour work.
“Using a combination of nap and caffeine is better than using them separately, if you can believe it. It takes 15 to 30 minutes for caffeine to kick in. So you do the two together. All it takes is a cup of coffee — not even a pill. By the time the caffeine is working, your nap is over.”
NYTimes: Regimens: For the Best Pick-Me-Up, Lie Down:
A cup of strong coffee might make you feel wide awake, but a small study suggests that for improved physical and mental performance, an afternoon nap works better.
Feeling Sleepy? An Urge to Nap Is Built In:
The human body was meant to have a midafternoon nap, according to a new consensus among sleep researchers who are studying the biological rhythms of sleep and alertness.
The judicious use of naps, sleep researchers now say, could be the key to maintaining alertness in people like truck drivers and hospital interns, whose urgent need for alertness must often battle with building drowsiness. Studies are also finding that an afternoon nap can significantly increase mental alertness and improve mood, particularly in the large number of people who sleep too little at night.
Lateral Action: Working All Day is for Wimps
Imagine I could show you a simple technique that would take just 20 minutes out of your day and was scientifically proven to boost your productivity by 34%. Would you try it?