Life @ Work

World Sleep Day: Napping at work isn’t a crime—It’s a productivity hack

By Anjum Khan

Today is World Sleep Day, and I’m making a case for power naps and why it’s time we rethink our approach to rest at work. In the grind culture, the idea of taking a nap during office hours might seem like a luxury—or worse, laziness. But what if I told you that a short snooze could be the secret weapon for better performance?

The science behind power-napping at work

Let’s agree—during the after-lunch hours, we are most likely to cancel any meetings or detail-oriented work. The reason is that the post-lunch slump causes a natural dip in your body's internal clock, making you drowsy and unfocused. And while grabbing another cup of coffee seems like the obvious fix, there’s a better (and healthier) solution: the power nap. A power nap—just 10 to 30 minutes—can work wonders. And don’t just take my word for it; research from NASA and Harvard Medical School backs it up.

Here’s how power naps can be a game-changer:  

  • Sharper thinking, better decision-making: The study found that precisely a 26-minute nap improved alertness by 54% and performance by 34%. 
  • A mood boosting break: Let’s be honest— no matter how much we want to avoid stress, it is part of modern work life aided by technology. And a power nap is like hitting the restart button on your brain, calming down, recollecting thoughts, and even a bit kinder when deadlines loom.
  • Fueling creativity: Some of the cool topics or ideas don’t strike during my powerful team checkins – but right when I step away and let my mind wander. And power naps taps right into that mental space, allowing our brain to make unexpected connections and spark fresh ideas. Even AI is not capable of such creativity.
  • Energy without a crash: We’ve all fallen into the caffeine trap—quick energy now, followed by an inevitable crash. A well-timed nap provides sustained clarity without the rollercoaster effect.

Learning from Japan’s power nap at work practice 

Japan is widely known for its understanding of the value of rest. No wonder the work culture demands strong work ethics, but ‘Inemuri,’ the practice of napping at work, is not only widely accepted but also seen as a sign of dedication. Why? If you’re exhausted enough to nap at your desk, it signals that you’ve been working hard.

Japanese employers understand that resting during the day enhances concentration and stamina, making it easier for workers to maintain long-term productivity. Some even provide designated nap spaces, acknowledging that burnout helps no one.

While this is a sharp contrast to the stigma around rest in many Western countries, Japan is setting an example of why more workplaces should consider adopting ‘Inemuri’ as a workplace practice.

Norms in the modern workplace 

Post-COVID, many organisations are rethinking their ways of working and adopting ones that support employee well-being, flexibility, work-life balance, and empathy. Globally, power naps are becoming a performance tool, not a sign of laziness. For example, Google and Nike already provide nap pods for employees to recharge. While it’s a small adjustment, the impact is big—improving mood, decision-making, and overall well-being.

But in many workplaces, the unspoken rule remains: “If you’re tired, power through.” But this ‘keep going and push yourself till you are exhausted’ mindset needs to change.

Exhaustion should never be glorified. If a 20-minute nap can improve focus and reduce errors, doesn’t it make more sense to pause and recharge instead of pushing through fatigue?

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So, how to make power naps a productivity hack?

I understand napping at work still feels unconventional, if that’s what is holding you back from your power nap. Here are the right and powerful ways to recharge yourself:

Keep it short: Aim for 10-20 minutes—long enough to refresh – that’s what naps are. It should not be so long that you wake up groggy and lost. 

Time it right: When is the right time to take a power nap? The perfect window is between 1 PM and 3 PM—when your body naturally craves a break and gives in after a hearty lunch. Also, these are typically slow business hours globally.

Create a restful space: Where? In modern workplace designs, there are many quiet corners where you can lean back, close your eyes sitting in an ergonomic chair to rest, or simply put your head on the desk. Stepping away from the workstation may not always be a good idea. As a norm, the only things prohibited at workstations are eating and applying makeup.

So this World Sleep Day, step away from the hustle culture narrative. And honestly, in a world that never slows down, encouraging short naps isn’t just an employee perk – its a smart, science-backed strategy for staying sharp, creative, and energized.

In the end, power naps aren’t about sleeping on the job; they’re about working smarter, not harder.

I’m writing this after taking a power nap! :) 

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