Japanese companies are know for their productivity and are now encouraging employees to take afternoon naps at work. Will U.S. companies follow this trend? Let's look at the science behind this.
It turns out that toddlers are not the only ones who do better after an afternoon nap. New research has found that young adults who slept for 90 minutes after lunch raised their learning power, their memory apparently primed to absorb new facts.
The Japanese have gotten the nap down to a science. Sleep studies by researchers in Japan and abroad have suggested that nappers not let their afternoon slumber last more than 30 minutes, lest they fall into a deeper sleep and awake feeling more groggy than refreshed. To that end, Napia offers its customers a cup of coffee before nap time. Caffeine takes about 20 minutes to kick in, so the java kick acts as a natural wake-up call.
The rise of the mini-siesta is perhaps the most noticeable evidence of the Japanese interest in gaining a mental edge. In the past years, nap salons, as they're known, have popped up in Japan's major cities. One such salon in central Tokyo, Napia, boasts some 1,500 members. Fatigued office workers can take a brief lunchtime nap on a daybed there for the equivalent of about $4.50.
While the findings are preliminary, new research raises the prospect that sleep, specifically a lengthy afternoon nap, prepares the brain to remember things. Think of it as similar to rebooting a computer to get it to work more smoothly.
"Sleep is not just for the body. It's very much for the brain," said study author Matthew Walker, an assistant professor at the University of California at Berkeley.
Walker and colleagues divided 39 young adults into two groups. At noon, all the participants took part in a memory exercise that required them to remember faces and link them with names. Then the researchers took part in another memory exercise at 6 p.m., after 20 had napped for 100 minutes during the break.
Those who remained awake performed about 10 percent worse on the tests than those who napped, Walker said.
There's one more twist: People's ability to learn declines about 10 percent between noon and 6 p.m. normally, but the nappers were able to negate that decline.
The structure of the study suggests that a phase of non-dreaming sleep that the nappers went through is boosting memory, he said.
"This is further evidence that sleep plays a critical role in the processing of memories," he said. "It provides more evidence that it's not just important to sleep after learning, but you need it before learning to prepare the brain for laying down information."
But it's important to sleep long enough to give the brain an opportunity to go through various cycles of sleep, he said. Using electroencephalogram tests to track electrical activity in the brain, the researchers determined that memory-refreshing seems to occur between deep sleep and the dream state, called rapid eye movement or REM.
"The brain's ability to soak up information is not always stable," Walker said. "It seems as though the brain's capacity may be a little like a sponge. It may get waterlogged with continued learning throughout the day."
Jessica Payne, an assistant professor at the University of Notre Dame, said the study findings "really add to something we already know about why sleep is important."
One message from the research, she said, is that sleep can be valuable for "students and for people who are struggling with their memory because they're aging."
Other recent research has suggested that sleep can help you think more creatively, have better long-term memory and preserve important memories.
I, myself am a big supporter of power nap. It works for me but it's not for everyone. What do you think?
Learn more about the author, Charina L Flores, PHR.
Hi Charina
I'm a big power-nap advocate and now that I work for myself is definitely easier than when I worked for Corporate America. roamimg my co-workers cubicles looking for free jelly beans pick-me-ups at 3 in the afternoon.
10mins is plenty for me, 90mins and I'd be brain dead.
The chance of this being accepted by US employers are zero, unless of course you are running a day care service!
Good article
thanks Conor
I've long thought this to be true about napping. Now there's finally some good data supporting naps and productivity!
Since I've been working in my office more the past few months, I've been taking a 10-15 minute power after lunch when I feel I need it. It definitely refreshes me and clears my head for the afternoon.
For us we use half of our lunch hour for napping. We have turned it into a habit that we can't imagine how we'll manage during the second half of the shift if not for it.
Hi Charina, thanks for writing on one my favorite topics: NAPS! I find that power naps are an essential part of my day. They give my eyes and brain a chance to rest, get me away from the computer, give me time with a cat sleeping on me (always a stress-buster!). Naps renew my energy (if I stick with that 30-minute rule!) and focus. I've even fantasized about opening a nap salon, complete with a store-front with sleep-related items.
Signing off... time for my nap... zzzzzzz
Hi Charina, nice research that you've posted. Its valid and makes sense. Although I don't get time for nap but love it take it. Indeed during the afternoon you feel so lazy and feel like not working.
I wish I could take it daily!
One of the delightful prerogatives of self-employment, I do it myself on occasion . . . .
When I had my office in my home, I'd take a 30 minute meditative nap daily at around 1500. Felt great when I woke up and ready to tackle the rest of the day's tasks. Not sure how I could do that in my traditional office environment. Would hate to have a client walk in while I was napping.
Charina, this is well documented truth, and a great article!
I recently met with Dr. John Medina, author of "Brain Rules" and a local brain researcher. One of my main takeaways was about a study by NASA of highly-functional individuals (i.e., fighter pilots). It showed that a nap of about 1/2 hour in the afternoon boosts performance by over 34%! For more information, visit his website at http://www.brainrules.net/sleep.
Since college, I've been able to force myself into a REM-state sleep fairly easily, so I always take a quick 20-30 minute nap about 2-3 in the afternoon, if I can. Even in a corporate environment, I can steal away to my car or a quiet conference room and snooze (I sometimes just lay down on the floor in my cube and tell people "my back hurts".)
Dr. Medina also suggests that you NOT schedule important meetings during the 2-3:30 p.m. time slot.
A lot of people have said "Dave, you don't do coffee, drugs, etc., yet you seem to be high energy most of the time!" I attribute that to napping!
Charina, Interesting post. I definitely can see the benefit of a power nap, though I rarely get the sleep that I need at night. I think that just changing up what you do throughout the day can also recharge your batteries and boost your productivity.
As a graphic designer, I try to do most of my creative thinking early in the day while moving more of my production oriented tasks to the afternoon or in many cases late night. I try to take a couple of breaks throughout the day to go for a walk around the neighborhood which often leads to some of my better ideas. Sometimes not thinking about a problem leads you to the best solution for it. I'm guessing that I could substitute a nap for my walks with the same results.
OK, a few pieces of misinformation here. First, Japanese firms are well known for the productivity of their factory workers, and are famous for the low productivity of their white collar workers - google "japanese white collar productivity"
Second, the Japanese business day extends far beyond 5pm, with dinner and then drinking most nights, especially for employees with client contact. This, combined with an average 1.5 hour commute each way for Tokyo residents leads to chronic lack of sleep. Its easy to see that for a Japanese firm, an afternoon nap could bring a tremendous boost.
I make no argument with the research, or the conclusions, I wish to point out that the Japanese firms are dealing with a different situation than we are here.
I took a 20 to 45 minute nap every day for over 20 years and they were the highlight and luxury of my life! This research isn't surprising, I have a fabulous memory, a resilient brain and I learn things quickly - the benefits of all those delicious naps.
My lifestyle changed 8 years ago and the naps got relegated to "whenever" and now they're still wonderful but I find it hard to go to get to sleep at night after I've had one. That doesn't stop me when the time is ripe, however, I still gladly assume the position and drop to it!
I just checked Facebook and there are 44 fan pages about taking naps, so it's definitely a popular subject and activity! Think I'll go take a nap now to get prepared for the afternoon!
Happy napping~
Oh, yes - all about the nap! Started when pregnant with first child - have been a huge proponent ever since... And being a night owl even more important to get that "quiet time" to re-boot - I'm up 'til 2 am either way - but with an afternoon nap it's productive wake time...
I schedule 90 minutes and spend the first 1/2 hour to hour reading 'til I can't keep my eyes open - it's good reading time, too!
I couldn't agree with you more! If I am not totally engaged in an energetic activity, I want to doze off at 2 PM.
I read that some of the greatest geniuses - like Einstein - used to take cat naps all the time.
Makes perfectly good sense to me! Great article, Charina.
I thought they had power nap spa's in New York since many years ago. It would definitely help especially around 2-3pm but I have a problem "falling" asleep. However, it still helps.
And like the article says, be careful not to sleep more than 30 minutes.
A 30 min. power nap after lunch as become one of my biggest secrets to success. I began the practice about 9 months ago and I find that it leads to a more productive afternoon. Not only do I "learn" more, but I am more productive. I would love to see more info on the impact a nap has on productivity, which is of the utmost important to me!
Hi Charina,
Great article. I learned this secret from my Grandfather when I was young and further practiced it in my year abroad in China. Now, I do this all the time at my startup, energy-efficiency software company.
I also know that it's been encouraged at some of the larger, well-known software companies as well. This probably won't be allowed in the manufacturing or labor type industries, but for software, and "knowledge" industries I think this will become a regular part of the work day.
For years, I have been saying that companies needed to implement mandatory nap time, but needless to say, upper management thought I was crazy. I even worked for a company that if you went to your car during your lunch break to take a nap and got caught, you could lose your job. Now that I am starting my own business, I totally plan to implement this policy when I start hiring and I am so glad that not only is there data to prove my point, but a country!
I love this idea! It will never work though.
I've been taking 20 minute naps for years, especially while on the road teaching multi-day classes. A nap sharpens my mental clarity, adjusts my attitude, and helps in temperature regulation better than coffee or walking. A nap is more important to my afternoon performance than lunch.
If I'm teaching at the hotel, it's easy to go to my room, but I've also learned that laying down under a table (especially if it's got a draping) or in a closet is a great spot. A jacket works great as a blanket; its sleeve as a blindfold. Tip a chair backwards and use its back as a pillow. (I've enjoyed camping in worse conditions! It took loosing only a little bit of pride to risk the (theoretical, not actual) downside of ridicule. Pride goeth before a nap?!)
Although I always set an alarm for 30 minutes, I'm often awake after 10-20.
For my brain/body/emotional system, a nap feels like hitting the "degauss" button of older monitors. It's a quick reset, and everything appears better. I don't have to stay asleep long, I just need to get asleep for a short time. My mind doesn't need to stay empty/quiet, just get empty/quiet.
I can't count the number of times I've been laying down for 5 minutes thinking "This won't work today" only to have my next thought be "Wow, I feel great. What a great use of 20 minutes!".
P.S. Next step: getting my students to also take a nap before the afternoon session.
Thanks for this great article. I believe in NAPS, we should become a nap society. Loved my siestas while in Latin America and have continued them for years. Napping is a secret weapon. I really endorese taking that time from tow to three thirty for some quiet time. Your research is so right on for that time slot. Thanks again for the research!
There is "good timing" for everything. However, a good nap is worth a lot no matter what your circumstances are. Nice research and presentation, thanks so much for this timely reminder.
There is "good timing" for everything. However, a good nap is worth a lot no matter what your circumstances are. Nice research and presentation, thanks so much for this timely reminder.
I could have really used one today.
I actually worked in an office that encouraged afternoon naps. We had 3 conference room and 1 was typically empty so it became typical for people to take power naps on the couches (1hr) after their lunch breaks.
But basically, it depends on the work you are doing. I think for the majority of us it would be doable to take naps in addition to our lunch breaks.
I've been a napper from way back. 20 minutes of napping would equal some serious afternoon productivity for me. Sadly, when working in the cube farm, it is not an option.
When I lived in Taiwan and China I was delighted to find that lunch time lasted 2 hours. Why? Well, you need time to eat in a relaxed fashion and then you need a nap! We are NOT talking about lazy cultures here. We are talking about countries where shops can get remodeled in under a week and streets repaved within 24 hours.
As many previous posts mentioned there is science that backs this up. But, for me the most important indicator that this is a good idea is that naps are part of the culture in so many countries.
Power snooze = productivity!
It sounds interesting that Japanese companies are encouraging their staff to take naps at afternoons. I think such a move is good as this may reduce the stress from the Japanese companies' staff. I feel USA companies can also introduce such actions to let employees nap during afternoons. Printer cartridges are important stuff for those who want to print documents. Kathy - printer cartridges
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