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    America, It's Time for Your Nap

    A workday snooze can relieve sleep deprivation and boost your productivity.
    By
    WebMD Feature

    It's no secret: Americans are chronically sleep deprived. So we're catching up where we can, when we can.

    We slip into storage rooms. We sneak to the car. Some lock the bathroom stall just for some shut-eye. And who among us hasn't perfected the computer snooze?

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    The woman was in her late 50s. Every night she would fall asleep and then dream that she was unable to move, but that her husband was coming into her room and trying to attack her. Helpless, she could neither move nor cry out. "This went on for several years," says Clete Kushida, MD, PhD, an associate professor of psychiatry and behavioral science at Stanford University. "It was very difficult. She was exhausted." It turns out the woman had a sleep disorder called sleep paralysis -- when a person...

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    "We're moving toward a 24/7 culture ... life isn't as easy as it used to be," says William A. Anthony, PhD, author of the book The Art of Napping at Work.

    By day, Anthony is a clinical psychologist and director of Boston University's Center for Psychological Rehabilitation. He is also a self-described napping ethnographer -- "napographer," as he puts it.

    He has uncovered a community of nappers on the Internet. He has surveyed 1,000 randomly chosen Americans, finding that 70% sleep on the job.

    People don't nap to recover from last night's party, Anthony says. They nap to make up for early-morning commutes, long work hours, and too many responsibilities at home. After a little nap, they feel more alert and do a better job, they tell him.

    Anthony talks to employers about instituting napping policies, and he's serious about it. He's got some well-known experts on his side.

    In fact, some American companies are changing their personnel rules to allow a daily nap. The U.S. trucking and rail industries have instituted napping policies. Hospitals are looking into it. In some Asian companies, a nap is required.

    "We've had reports from China that there are napping-imposed rules, a time when the lights go down, and everyone has to put their head on the desk and nap," Anthony tells WebMD.

    NASA Pilots: Asleep on the Job

    Mark Rosekind, PhD, once headed NASA's "Fatigue Countermeasures Program." Today, he is a board member for the National Sleep Foundation and heads up Alertness Solutions in Cupertino, Calif.

    "Naps are incredibly beneficial for improving mental alertness," he tells WebMD. "The data are absolutely clear on that."

    At NASA, Rosekind led simulation studies about pilot fatigue. During a "flight," each pilot was wired to record brain activity (EEG) and eye activity -- evidence of those split-second periods of "microsleep" that occur when one is dozing off.

    • Pilots who were allowed to take a short nap (40 to 45 minutes) improved their performance by 34% and their alertness by 54%, he reports.
    • In the last 90 minutes of flight, pilots who got naps had 34 microsleeps. Those who weren't allowed to nap had 120 microsleeps.

    Such real-world tests apply to us all, he says. "We already know people are sleeping on the job. Their performance and safety are going to suffer if they are sleepy. If we can get performance up by 34% by letting them nap, why not? There's no other motivator, nothing else that pumps up performance that much."

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    You say you are able to function well with fewer than seven hours of sleep. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.

    Since you usually get too little sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have insomnia or other conditions affecting your sleep.

    Sleep deprivation can have both short- and long-term consequences. Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

    It's not surprising you feel that you're not functioning at your best today. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.

    Since you usually get too little sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have difficulty sleeping, have insomnia, or have other sleep disorders.

    Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

    It's not surprising you feel that you're not functioning at your best today. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.

    It's good that you usually do get more sleep, since sleep deprivation can have both short- and long-term consequences. Learn more about the health consequences of sleep loss. And if you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

    You say you are able to function well with fewer than seven hours of sleep. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.

    It's good that you usually do get more sleep because sleep deprivation can have both short- and long-term consequences. Learn more about the health consequences of sleep loss. And if you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

    It's not surprising you feel that you're not functioning at your best today. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.

    Since you usually get less sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have difficulty sleeping or have insomnia or other sleep disorders.

    Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

    It's wonderful that you got a good night's sleep last night. Many people struggle to do so. Having a good sleep routine often is the key to getting the quality sleep night after night that your body needs for optimal health. Whether your sleep routine involves taking a warm bath, reading a book, or meditating, it's important to keep your bedtime and routine consistent every night and wake up around the same time every morning.

    Click here to read more about the importance of sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.

    It's unfortunate you're not functioning at your best today. You say you had a good quantity of sleep last night, but maybe the quality of your sleep is not as good as it could be? Having a good sleep routine — including a consistent bedtime and wake time — often is the key to getting the quality sleep night after night that your body needs for optimal health. Since you usually sleep this amount, if you often aren't feeling your best, you should consider talking to your doctor. Could you have an underlying condition? Are you feeling anxious or depressed? Have you taken medication that disrupted your sleep? Do you or could you have sleep apnea? Or do you naturally require a little bit more sleep?

    Although sleep is crucial for optimal health, some research suggests that sleeping too much can also have negative consequences. Learn more about sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.

    It's unfortunate you're not functioning at your best today. You say you had a good quantity of sleep last night, but maybe the quality of your sleep is not as good as it could be? Having a good sleep routine — including a consistent bedtime and wake time — often is the key to getting the quality sleep night after night that your body needs for optimal health. Since you usually sleep longer, if you often aren't feeling your best, you should consider talking to your doctor. Could you have an underlying condition? Are you feeling anxious or depressed? Have you taken medication that disrupted your sleep? Do you or could you have sleep apnea? Or do you naturally require a little bit more sleep?

    Although sleep is crucial for optimal health, some research suggests that sleeping too much can also have negative consequences. Learn more about sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.

    It's wonderful that you got a good night's sleep last night. Many people struggle to do so. Having a good sleep routine often is the key to getting the quality sleep night after night that your body needs for optimal health. Whether your sleep routine involves taking a warm bath, reading a book, or meditating, it's also important to keep bedtime consistent and wake up around the same time every morning.

    Although sleep is crucial for optimal health, some research suggests that sleeping too much can have negative consequences. Learn more about sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.

    It's unfortunate you're not functioning at your best today. You say you had a good quantity of sleep last night, but maybe the quality of your sleep is not as good as it could be? Having a good sleep routine — including a consistent bedtime and waking up at the same time — often is the key to getting the quality sleep night after night that your body needs for optimal health.

    Since you usually get less sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have insomnia, another sleep disorder, or conditions affecting your sleep.

    Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

    It's wonderful that you got a good night's sleep last night. Many people struggle to do so. Having a good sleep routine often is the key to getting the quality sleep night after night that your body needs for optimal health.

    Since you usually get less sleep, talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have insomnia or another sleep disorder or conditions affecting your sleep.

    Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

    SOURCES:

    Centers for Disease Control and Prevention (CDC). Effect of short sleep duration on daily activities--United States, 2005-2008. MMWR Morb Mortal Wkly Rep 2011; 60:239.

    Carskadon, MA, Dement, WC. Normal Human Sleep: An Overview. In: Principles and Practices of Sleep Medicine, Fifth, Kryger, MH, Roth, et al. (Eds), Elsevier Saunders, St. Louis, MO 2011. p.16.

    Harvard University: "Sleep, Performance, and Public Safety."

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