Devoted nap-takers explain the benefits of sleeping on the job

In the American workplace, there exists a unique group of individuals who take short naps during work hours, finding locations in parking lots, streets near schools in the afternoon, hourly rental sleep pods, and their beds while working from home. These people have formed a sort of "secret society," firmly believing that napping can enhance cognitive abilities, despite the somewhat negative connotations traditionally associated with this behavior.

Influenced by prominent figures like Winston Churchill and Albert Einstein, more and more people are now consciously utilizing short breaks for napping. They believe this practice can improve cognitive performance, such as enhancing memory and attention. Numerous studies have also confirmed the benefits of napping, showing a correlation between rest and productivity.

Despite the numerous benefits of napping, it is often viewed as a sign of laziness in the United States. The U.S. federal government even explicitly prohibits sleeping in the workplace, except in very rare and specific circumstances. However, some individuals are beginning to challenge this status quo and actively share the advantages of napping to change the negative perception.

Marvin Stockwell, founder of the PR firm Champion the Cause, says he takes short afternoon naps several times a week. "Napping rejuvenates me, making me more useful, constructive, and creative than forcing myself to push through a state of exhaustion," he said, highlighting the positive impact on his work.

James Rowley, director of the Sleep Medicine Research Program at Rush University Medical Center, points out that sleep is just as important as diet and exercise, yet many people lack sufficient sleep. He believes electronic devices are a primary cause, especially cell phones, as people tend to bring them to bed, thereby affecting their sleep patterns and overall health.

Julianna Kirschner, a lecturer at the University of Southern California who studies social media, believes that social media is designed to provide dopamine stimulation to the brain, causing users to lose track of time and interrupt their sleep. She also admits that she cannot avoid this problem, so she occasionally needs to take naps to compensate for the lack of sleep.

Rowley emphasizes that the key to effective napping is keeping it short. A brief nap can restore energy and make it more likely to stay awake. "Most people don't realize that naps should be between 15 and 20 minutes," he said. "If it's too long, it can lead to sleep inertia, making it difficult to wake up and causing a groggy feeling."

He also suggests that if people find themselves frequently relying on naps to make up for sleep deprivation, they should reflect on their bedtime habits. The ideal time for a nap is in the afternoon, as it coincides with the body's natural circadian rhythm dip. Michael Chee, director of the Centre for Sleep and Cognition at the National University of Singapore, says that napping after 6 p.m. may interfere with nighttime sleep for daytime workers.

Chee believes that any length of nap can make people feel energized and serves as a "pressure relief valve," and has clear cognitive benefits. Ruth Leong, a researcher at the Singapore center, says that a review of nap studies suggests that 30 minutes is the optimal nap duration, balancing practicality and benefits to maximize the positive impact.

Experts recommend setting an alarm for 20 to 30 minutes to allow nappers a few minutes to fall asleep. Valentin Dragoi, scientific director of the Neuroplasticity and Repair Center operated by Houston Methodist Hospital and Rice University, says that even a 6-minute nap can rejuvenate and improve learning ability, enhancing cognitive functions.

Although workplace napping is not common in the United States, some companies and managers encourage the practice. Will Bryk, founder of the AI search startup Exa, is a strong advocate for 20-minute power naps and has ordered two sleep pods for his employees in the San Francisco office, creating a supportive environment.

Ice cream maker Ben & Jerry's has had a nap room at its Vermont headquarters for decades, which some employees use. Company spokesman Sean Greenwood says, "Employees who feel cared for are more likely to use it responsibly," highlighting the company's commitment to employee well-being.

Arianna Huffington, co-founder of the news website The Huffington Post, began advocating for good nighttime sleep and occasional naps after collapsing from exhaustion in 2007. She installed nap rooms at her former company (now HuffPo) as well as at Thrive Global, the behavior change technology company she founded and serves as CEO.

"If people are up late with a sick child or due to a flight delay, if they have the opportunity to take a nap, ... then they will be more productive and creative for the rest of the day, rather than dragging themselves along in a state of exhaustion, or trying to perk themselves up with multiple cups of coffee or cinnamon rolls," Huffington wrote in an email, emphasizing the practical benefits.

Kirsten Perez, 33, is a dedicated napper. She used to take advantage of her lunch break to nap in her car. When she had her own office, she would close the door and doze off at her desk. Now, as a marketing manager for Nvidia working from home, the Atlanta resident usually takes her daily nap in bed, ensuring she gets the rest she needs.

She sets a 15-minute alarm, falls asleep within a minute, and wakes up 30 seconds before the alarm goes off. "I can feel my reasoning ability and emotions declining, just feeling the drag of the day," Perez says. In that situation, she asks herself, "Do I have a free block of time in the next hour or so? Then I'll figure out how to find 15 minutes to lie down and recharge."

In some professions, napping is accepted, even required. The U.S. Centers for Disease Control and Prevention encourages nurses working night shifts to take naps. But many nurses cannot sleep in the hospitals where they work because they are too busy and cannot access beds. A spokesperson for the National Nurses United union says that nurses "often struggle to have enough time to go to the bathroom or get outside for fresh air, let alone take a nap," highlighting the challenges they face.

Some companies are working to fill this gap. Inspired by his mother, a nurse, Neil Wong founded Nap York, which offers sleep pods in Manhattan and Queens for around $27 per hour. His regular customers include super-commuters, UPS drivers, security guards working two full-time jobs, and doctors working at nearby hospitals, providing a convenient and accessible option.

"In this society, you really only have two places to sleep: your bed at home and a hotel room that you might spend $100 to stay in," Wong said. "There really isn't a third quiet place that offers some privacy where you can also rest," emphasizing the need for affordable and accessible rest options.