Making the “Nano Nap” Work for You

Dog napping in a clock

Feel groggy and disoriented after you nap? Then you’re doing it wrong.

Long naps are old news. Smart phones, mp3 players, and laptops tout their “nano” technology – and so should humans, at least when we nap:

The 5-minute nap produced few benefits in comparison with the no-nap control. The 10-minute nap produced immediate improvements in all outcome measures (including sleep latency, subjective sleepiness, fatigue, vigor, and cognitive performance), with some of these benefits maintained for as long as 155 minutes. The 20-minute nap was associated with improvements emerging 35 minutes after napping and lasting up to 125 minutes after napping. The 30-minute nap produced a period of impaired alertness and performance immediately after napping, indicative of sleep inertia, followed by improvements lasting up to 155 minutes after the nap.

In short, a brief nap, even one ten minutes in length, ups our focus, improves memory, and makes us more alert. So while we don’t recommend sleeping on the job, it might be worthwhile to snag a siesta during lunch or break time. Don’t take our word for it? Check it out:



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