Summary

Power-napping is thought to maximize the benefits of sleep versus time. It is used to supplement normal sleep, especially when a sleeper has accumulated a sleep deficit.

Various durations are recommended for power-naps, which are very short compared to regular sleep. The short duration of a power-nap is designed to prevent nappers from sleeping so long that they enter a normal sleep cycle without being able to complete it. Entering a normal sleep cycle, but failing to complete it, can result in a phenomenon known as sleep inertia, where one feels groggy, disorientated, and even more sleepy than before beginning the nap. In order to attain maximum post-nap performance, it is critical that a power-nap be limited to the beginning of a sleep cycle.

Scientific experiments (see Benefits section below) and anecdotal evidence suggest that an average power-nap duration of around 20-30 minutes is most effective. People who regularly take power-naps may develop a good idea of what duration works best for them, as well as what tools, environment, position, and associated factors help induce the best results. Some people take power-naps out of necessity, for example, someone who doesn't get enough sleep at night and is drowsy at work may sleep during his or her lunch break. Others may prefer to take power-naps regularly even if their schedules allow a full night's sleep.

The Difference between a power-nap and a catnap

While a power-nap and a catnap can be considered to be synonymous in terms of duration and effect, the vernacular usage often makes a behavioral distinction: a power-nap involves a break from activity, while a catnap is of a more leisurely nature. Thus, one may take a power-nap in the middle of a busy work day, and a catnap on the couch during a lazy afternoon.

Scientists have been investigating napping for several years, both the 20-minute power-nap and sleeps of 1-2 hours. Performance across a wide range of cognitive processes is tested. Studies demonstrate that naps are as good as a night of sleep on some types of memory tasks. However, a NASA study led by David Dinges, professor at the University of Pennsylvania School of Medicine, found that while naps improve some memory functions, they do not aid basic alertness very much. In the NASA study, volunteers spent days living on one of 18 different sleep schedules, all in a laboratory setting. To measure how effective the naps were, tests probing memory, alertness, response time, and other cognitive skills were used.

The National Institute of Mental Health funded a team of doctors, led by Alan Hobson, M.D., Robert Stickgold, Ph.D., and colleagues at Harvard University in a study that showed a midday snooze reverses information overload. Reporting in Nature Neuroscience, Sara Mednick, Ph.D., Stickgold and colleagues also demonstrated that "burnout" ­ irritation, frustration and poorer performance on a mental task can set in as a day of training wears on. Their study also proved that in some cases napping could even boost performance back to morning levels. The NIMH team wrote "The bottom line is: we should stop feeling guilty about taking that "power-nap" at work."(1)

Workplace Napping goes mainstream, with Sleep Pods

Yelo, founded by Nicholas Ronco, former marketing executive, first opened in Midown Manhattan, New York and is a company that provides a full sensory sleep experience. Yelo is a new concept in wellness. It is a sanctuary designed to help urbanites deal with the pressures of modern life through a unique combination of sleep and reflexology massage treatments. Yelo Reflexology massage treatments include the feet, hands and/or ears, and are designed to balance and ease specific aches or ailments so that you can emerge refreshed and energized.

The YeloNap is the firm's version of the Power Nap and lasts from 20 to 40 minutes. Naps of this length are medically proven to increase alertness and productivity.

Power naps are becoming the “new coffee break” for many of Ronco’s most loyal clients.  Over 3,200 people have visited the salon in the first 12 months, spending as little as $12 for a 20 minute snooze. Ronco is currently scouting locations and hopes to open 500 salons around the world over the next two years.

Sleep problems appear to be driving the growth of the naptime spas like Yelo and another New York-based company, MetroNaps, which offer employees around the world a more dignified way to catch some workday Zs.

An increasing number of corporations are embracing this trend as well. Google offers a massage parlor, where employees can nap and rejuvenate. Pizza Hut has instituted a policy allowing its employees to nap on their breaks, no questions asked. Nike has “relaxation rooms” equipped with napable furniture. Union Pacific permits one member per crew to take a 45 minute nap while working, to promote safe and alert train operation.

(1) The National Institute of Mental Health Power-Nap Study (2002-07-01).