Working from home brings one major temptation that few employees would dare discuss with their managers - the afternoon nap. it seems indulgent, but could it actually enhance our productivity?
Catching a few afternoon zzzzzzzzs
Depending on what studies you refer to, taking an afternoon nap can either have meaningful health benefits or throw out your metabolism.
Those who espouse naps will highlight these possible advantages:
- lower blood pressure;
- boost to memory and information retention, as well as overall cognitive performance and creativity;
- enhanced immune system; and
- greater alertness, less tiredness and better mood.
They are less likely to draw attention to the following possible disadvantages of an afternoon nap:
- sleep inertia - a feeling of grogginess or disorientation - which may impair alertness after the nap;
- negative effects on the length and quality of our night-time sleep; and
- the association with increased risk of heart failure in those already at risk.
In today's households - where sleep-deprived parents are juggling work, the supervision of schoolchildren, and the stress of keeping everyone well - the benefits to personal health, performance and productivity may well outweigh the disadvantages. As we continue to refine our remote work routines, those of us fortunate to still have jobs may be experimenting with how to work differently.
University of New England researcher Dr Andrew Talk has studied the relationship between sleep and psychology, and gives it the thumbs up.
Many people associate sleep with inactivity and laziness, but that is not the case for your brain at all.
"As you sleep, your brain is hard at work altering the connections between neurons to consolidate recently acquired memories and integrate new with old memories," Andrew says. "So, if you want to retain or make sense of something you have just learned, maybe one of the best things you can do is to sleep on it."
Anecdotally, some parents with young children are amending their sleep habits to meet work and family commitments. Starting the day very early and working into the night may necessitate napping to improve mental and physical functions.
"Sleep deprivation leads to impairment of cognition, emotion and judgment," Andrew says. "It can also lead to memory lapses and increased likelihood of false memory, or remembering things that didn’t actually happen. It’s important to get a good night’s sleep. If you are sleepy in the daytime, go ahead and take a nap if you need to."
But don't get carried away. A 20-30-minute nap is generally sufficient, without throwing out your night-time routine, and naps in the late morning or early afternoon are considered best. Don't forget to set an alarm, so you are not tempted to sleep longer.
And remember that while 85% of mammal species sleep for short periods during the day, and it is actively encouraged by some cultures, napping is not good for every human. Getting enough quality sleep regularly should mean you don't need one at all.
