Napping at Work: Plan a Practical, Respectful Break

What research says about naps and work

A 2021 meta-analysis pooled 11 studies and found that a daytime nap improved cognitive performance, especially alertness, for up to about two hours. The authors note that almost all of the studies were done in labs, and call for more research in real working conditions before workplace napping is introduced as a standard measure. [1]

A review by Faraut and colleagues describes the nap as a possible tool against the effects of sleep loss on accidents and performance at work. [2] In aviation, Rosekind and colleagues have described planned naps as part of a broader “alertness management” strategy. [3]

A nap is part of a plan, not a replacement

NIOSH workplace guidance treats planned naps as one fatigue measure and calls for time for post-nap grogginess to pass before critical tasks. It is part of a wider fatigue plan and does not replace adequate staffing or sufficient sleep. [4]

In other words: if a team is constantly exhausted, naps alone will not solve the problem. But as a complement to sensible working hours, they can help.

Talk to your employer first

A workplace nap should never be a secret. Clarify in advance:

• Is a short rest break allowed during working hours or only during official breaks?
• Who covers your tasks or phone while you rest?
• Is there a suitable place, such as a quiet room, a break room or your parked car?
• How will colleagues know you are on a break?

Present the nap as a way to stay alert and make fewer mistakes, not as a privilege. Offer to try it for a few weeks and then review how it works.

Choose the right time and length

For most daytime workers, the early afternoon is the natural window. A short nap of 10–20 minutes fits into a lunch break and usually causes less grogginess than a long one. See the best time to nap and how long a nap should be.

Plan the whole break: getting to your rest spot, settling in, the nap itself and a few minutes to come back. A 30-minute lunch break can hold a 15-minute nap, but not a 30-minute one.

Coming back: the transition matters

Sleep inertia is the main risk of a workplace nap. A review of countermeasures found no method that reliably removes grogginess after waking. The safest strategy is to plan ahead and avoid safety-critical tasks immediately after waking. [5]

Before returning to your desk, take a few minutes: stand up, get some light, drink water and start with a simple task. Do not schedule a nap to end right before an important meeting or a drive. Read more about sleep inertia.

Where to nap at work

Scroll the table sideways on small screens.

An eye mask, earplugs and a reliable alarm make almost any spot better. See a better nap environment.

Shift work and long duties

For night shifts, on-call duties and long shifts, planned naps can be especially useful, but they need even more careful planning. The research on that situation is different from daytime office naps. Our guide to napping on the night shift covers it in detail.

Common questions about napping at work

Can I nap at my desk?

If your employer agrees and nobody is disturbed, yes. A reclining chair and headphones can help.

How do I avoid looking lazy?

Be open about it, agree on it in advance and keep it short and predictable.

Is a coffee nap a good idea at work?

It can be, in the early afternoon. Read about coffee naps and their limits first.