Nap Your Way to Success


Thomas Edison did it all the time. So did Winston Churchill. And just about every one of us had childhood training to be a star in the field. What field is that? Why, napping, of course. Yet despite these famous examples and early practice, most of us would never dream of napping on a regular basis – or admitting it if we did. Feeling drowsy an hour or so after lunch? That’s why Web 2.0 invented wireless in coffee shops!

As a confirmed napper myself, I’m here to tell you that you’re missing out. The right afternoon nap, 8 hours or so after you get up in the morning, can leave you refreshed and energized for the rest of the day. Call it a “power nap” if you’re feeling trendy, or a “catnap” if you’re more traditional. The idea is the same in either case: to derive the maximum benefit from the minimum sleep.

The key is to recognize that sleep isn’t a simple on-0ff switch, but a set of cycles. A typical sleep cycle includes five to ten minutes of falling asleep, then another ten minutes or so of light, restful sleep. Then comes an hour or more of deep and dreamless “slow-wave sleep” followed by a quick period of rapid-eye-movement (REM) sleep, when the most vivid dreams occur. All told, a single sleep cycle takes most people 90 to 120 minutes.

If your nap includes just the first two stages, you get the rest without the dazed feeling that can come from being awakened from slow-wave sleep. So for most people, a 15 or 20 minute nap is good, a 90 or 120 minute nap (a full cycle) is good, but in between is much less restful. It’s those short naps that are the energizing power naps that we nap addicts go on about.

Some tips, based on my own experience of using catnaps to survive a crazy work schedule and a house full of kids:

  • Use a timer to make sure that you only nap for as long as you intend. If your cel phone has a loud alarm, great. Otherwise invest the five bucks in a kitchen timer. Get up as soon as the alarm goes off.
  • Experiment to find your own optimum nap length (mine is 16 minutes). Start around 12 minutes, and increase by 1 minute as a time until the naps start leaving you less rather than more refreshed. Then dial back by a few minutes. Remember, the goal is to energize yourself, not to sneak away for a long time.
  • Train yourself to fall asleep quickly. There are any number of self-hypnosis techniques for this. I like breathing as slowly as possible, and counting each breath, starting from 100 backwards. That’s just enough concentration to get my brain to stop worrying about the next e-mail that it has to send, without being so mentally taxing as to keep it awake.
  • If you don’t fall asleep easily, try to arrange for a dark, quiet place – or at least for eyeshades and earplugs. (But make sure you can hear your alarm through the earplugs!)
  • Lay off the caffeine. If you jangle your nerves up too much, you won’t be able to nap at all. Lunchtime is a good point to switch to decaf.
  • If you feel groggy post-nap, splash some water on your face or exercise for a few minutes – and cut your nap down by a minute or two next time.

True nap fanatics like to cite all sorts of benefits to power naps, from increased creativity to enhanced coordination to higher brain activity. In truth, the scientific literature is mixed on this, and you can trot out studies on either side of the argument. If you’re systematically depriving yourself of sleep at night, it seems unlikely that an afternoon nap is going to be the entire answer. Be that as it may, I’m happy just knowing from personal experience that one well-timed 16-minute nap can save me from 4 hours of yawning at my desk. That’s all the reason I need.



There are periods I like to nap. I do a bodyscan exercise or listen to music to slowly drift of. Unlike when I was younger, I can now go longer without feeling groggy (25 to 40 minutes).


I’d suggest that you shy away from the “no aerobics” advice offered by Nicola Larosa, as it flies in the face of just about all of the health literature that I’ve ever come across…

But, yeah, nothing wrong with moderating your carb intake.

Annie Brunson, Composer, Music for Relaxation

Many renouned leaders have admitted to taking power naps during the day. But the secret is waking up and not sleeping too long! I’ve composed relaxation music that can be customized to your ideal length of “nap” – the music then gently brings out so you don’t oversleep.


Well, if you don’t have time for napping, i think u can use breath concentration in 1-2 minutes, every 1-2 hours a day.

Ie: just put down all your work, don’t imagine something, but just realize that your breath come in and out. After 12-15 breath your mind will clear.

Just some sharing :)

Napping rocks

Napping makes sense. It is far better for you than some coffee in the afternoon.

The one thing I didn’t like was sometimes I get up all stiff and groggy, but I use a pow’r napper that I got for christmas–it is a cusion that knocks me out fast.

If I didn’t nap in the afternoon, I might as well leave my job at lunchtime because I would get absolutely nothing done.

Mike Gunderloy

Geoff: I find that with practice, I fall asleep in five minutes or less (if the kids aren’t completely out of control!). Eyeshades help, as does some light self-hypnosis or zen breath exercises. Even if you don’t go completely out, twenty minutes of meditation in the middle of the day can do a pretty good job of recharging your batteries too.


I would really like to powernap, but I don’t understand it fully. Do you have to actually fall asleep? or is it just closing your eyes and relaxing. I find it sort of hard to fall asleep during the middle of the day in less than 20 minutes.

I bought this software called pzizz, that is supposed to help you get to sleep, and also power-nap. Looks good, but I haven’t used it much.


I’m a napper, sometimes just after lunch, I’ll shut my office door, put the ear plugs in a recline… Half an hour max for me, any more and I feel groggy.

@Nicola Larosa – Do carbs make you feel sleepy? Does it have anything to do with GI?

I’m in the middle of a great book called Power Sleep that has a whole chapter on napping and why it is good for you. The book has helped me see that a healthy nights sleep is pretty powerful for productivity and feeling well.

Now if I could just turn off the computer and go to bed!

Nicola Larosa

Four hours of yawning is a symptom, and napping only cures the symptom.

Try laying down the carbohydrates (bread, pizza, sugar drinks), eat more proteins (meat, fish, eggs), and less calories overall. Also, exercise frequently, briefly, but intensely (no aerobics!).

You should find yourself more alert during the day, without needing more sleep.

And as the old Unix fortune file says: “Be alert! The world needs more lerts!”.

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