The stigma against workplace napping is fading. Companies like Google, Nike, and Ben & Jerry's have nap rooms. NASA found that a 26-minute nap improved pilot performance by 34%. But not every workplace has a nap room. Here's how to nap at work, whether your company supports it or not.
The most private option. Park in a quiet corner of the parking lot, recline your seat, set a 20-minute alarm, and close your eyes. Use a sleep mask and earplugs. The car provides privacy, a reclined position, and a natural alarm (you have to get back to your desk).
If you have a private office, close the door, put your head on your desk, and set a 20-minute alarm. A small pillow or folded jacket makes this more comfortable. If you don't have a private office, use a conference room or empty office.
Not ideal, but in a pinch, a bathroom stall works. Sit on the toilet (lid down), set a 15-minute alarm, and close your eyes. It's not comfortable, but it's private and universally available.
If your break room has couches or comfortable chairs, use them during off-peak hours (1-2 PM is usually quietest). Set an alarm so you don't oversleep.
20 minutes maximum. This is the workplace nap sweet spot. You stay in light sleep, wake up alert, and don't have grogginess. A 90-minute nap is better for recovery but too long for a work break. Set your alarm for 25 minutes (5 minutes to fall asleep + 20 minutes of sleep).
Drink a coffee, then immediately nap for 20 minutes. By the time you wake up, the caffeine is kicking in. You'll be alert and productive for the next 2-3 hours. This is the most effective workplace energy hack.
Time your work nap perfectly with our free Nap Calculator.
Depends on your workplace culture. Some companies actively encourage napping. Others frown upon it. If your company doesn't have a nap policy, use your car or a private space and keep it to 20 minutes during your break time.
Use the coffee nap technique: drink coffee before napping. Also, splash cold water on your face and get bright light immediately after waking. A 5-minute walk outside helps too.
Yes, if you eat quickly. Spend 10 minutes eating, 20 minutes napping. Or eat at your desk before the nap. The key is keeping the nap to 20 minutes so you have time to wake up fully before returning to work.