How to nap | Terra Nova

Tip By MALIA WOLLAN JUNE 17, 2016 Continue reading the main storyShare This Page “Duration is very important, ” says Damien Léger, a doctor who runs the sleep-research center at the

Hôtel-Dieu hospital in Paris. Aim to sleep for 20 minutes. Anything longer, and you risk drifting into what scientists call slow-wave sleep, a state of languid brain-wave activity considered

important for consolidating memories. Set an alarm clock. A slow-wave encounter is likely to leave you with what Léger calls “sleep drunkenness” instead of a feeling of rejuvenation. Think

of napping as a basic right, not a petty luxury. For a French think tank, Léger wrote a recent report arguing that all workers should be permitted naptime, an especially important respite

for those working night shifts or anyone who routinely sleeps six or fewer hours daily. Such chronic sleep deprivation is associated with hypertension, diabetes, depression, obesity, cancer

and even an increased risk of death. Research shows that short periods of sleep increase cognitive performance, reaction time and mood. In one study, subjects who took an afternoon nap were

nearly twice as likely to solve a video-game problem as those who didn’t. Establish a few basic preconditions. Find a safe space, like an unoccupied office or a dedicated rest area, where

you’re unlikely to be bothered. Block out light with an eye mask. Absolute quiet is not a requirement for sleep, but if you are in a particularly noisy place, like a factory, use earplugs.

You don’t need to lie down. Napping can be achieved sitting upright, cheek on the desk. “Bring along a small pillow for your head, ” Léger says. The ideal snooze time will depend on your

sleep schedule, but most daytime workers experience peak drowsiness in the afternoon. Léger hopes that someday, a quick slumber will re­place the post-lunch coffee. “Napping is much more

powerful than caffeine, ” he says, “and there are no negative side effects.” Patients often tell Léger how they sneak into the bathroom or into their parked cars to nod off during the

workday. Their fatigue embarrasses them. Do your part to destigmatize naps by talking openly about how pooped you feel. Tell your co-workers you intend to sleep for 20 minutes. “There is

nothing shameful about a nap, ” Léger says.