How a power nap beats caffeine heads down: tips on where, when and how to recharge with a snooze

Children aren’t the only ones who can benefit from naps. After hours of working, many adults experience a mid-day slump of drowsiness and find themselves in desperate need of a recharge. But instead of grabbing a caffeinated drink, it may be more worthwhile to combat your sleepiness with, well, sleep. A power nap can “provide the refreshment you need if you’re struggling to stay alert or haven’t had a good night’s sleep,” explains Rebecca Robbins, a sleep scientist at Brigham and Women’s Hospital in Boston, Massachusetts in the US. A power nap “gives people the chance to rest for a short period of time to boost workplace productivity,” she says, but they are only beneficial when they are done correctly. How long should a power nap be? Sleep experts say that power naps should be quick and refreshing – typically between 20 and 30 minutes – to increase alertness throughout the day. “You don’t have to go to sleep fully,” says James Maas, a former professor and chair of psychology at Cornell University who coined the term “power nap” more than 50 years ago. “It’s an opportunity to shut your eyes, breathe slowly and recharge.” Sleep the secret weapon for runner chasing 100-miler grand slam For most people, 15 minutes should be enough to power through the rest of the work day. However, Maas cautions that lengthier naps are counterproductive and even detrimental. “Never nap for 60 minutes. If you power nap any time longer than 40 minutes, you’re going to wake up feeling very groggy for another hour or so.” Shelby Harris, a clinical psychologist and author of The Women’s Guide to Overcoming Insomnia: Get a Good Night’s Sleep without Relying on Medication, adds that the best time to take your power nap is between 1pm and 3pm, because napping any later in the day “can interfere with your sleep at night.” Naps are good for you – just ask any Chinese office worker Research has shown power naps work. A recent study from the US-based Better Sleep Council (BSC) found that one in five working Americans nap during the work day, with 87 per cent of them reporting feeling refreshed after. Sleep experts say this finding isn’t surprising. In contrast to coffee or a soda, which is likely to “damage your sleep at night and only offer short term energy for about 30 minutes,” Robbins says a power nap is a healthier alternative to improve workplace performance, strengthen memory and boost creativity. Harris adds naps have long-term health benefits too, such as improving your mood and aiding in stress management. “Power naps can reduce accidents and mistakes while also improving attention, alertness, concentration and performance. They can even be used effectively to combat drowsy driving when a short nap is taken just before getting behind the wheel,” she says. Why do I still feel groggy after a nap? Naps aren’t for everyone. Some people report feeling more tired after a 20-minute snooze than they did before lying down. “That’s likely someone who didn’t set or snoozed their alarm and blew through the 20 minutes. If you interrupt yourself in the wrong stage (of sleep), that’s when you wake up groggy,” Robbins says. “Really shoot for that 20 to 30 minutes and plan accordingly. If you think it’ll take five minutes to fall asleep, then set an alarm for 25 or 35 minutes to factor that in.” Maas says that initial grogginess is typically only temporary, and something as simple as a splash of cold water on your face can get you back into action. “That normal circadian dip isn’t gonna last forever,” he says. “You’re going to get your second wind, and feeling a little bit groggy won’t last long.” Power naps: why you shouldn’t hesitate to put your head down Sleep experts offer suggestions for how to make the most of your power nap. Designate a comfortable place and time to nap If you’re working from home, take a nap in your bed, or any setting in which you’re able to recline, rather than at your desk. Put your alarm away from the bed To prevent the temptation of hitting that snooze button, set the alarm away from the bed to physically get up and turn it off Get some daylight exposure after your nap Don’t stay in the dark once the 20 minutes are up. It’s best to get up, walk around and see some sunlight to combat grogginess. Avoid napping if you have trouble sleeping at night Anyone with insomnia-like symptoms should avoid sleeping during the day. “Power naps are not for those who have difficulty falling or staying asleep at night.” Like what you read? Follow SCMP Lifestyle on Facebook, Twitter and Instagram. You can also sign up for our eNewsletter here.