Strategic Napping

Do you ever feel like having a nap after lunch? Do you suffer from daytime sleepiness? Naps can be highly beneficial when done correctly.

NASA NAP

Tactical napping, or "NASA Nap," during the shift is a proven method to fight fatigue and boost performance during shift work. NASA research shows that a 26-minute nap can increase alertness by 54% and job performance by 34%. This strategy benefits healthcare workers, emergency responders, and others who work shifts.

Duration: The recommended length for a nap is 26 minutes. This timeframe offers sufficient opportunity to revitalise the brain, while remaining short enough to prevent the onset of sleep inertia. Sleep inertia is the groggy feeling experienced upon waking from deep sleep. [1]

Nappuccino

A nappuccino (or "coffee nap") involves drinking coffee right before a short 20-30 minute power nap. Because caffeine takes about 20 minutes to work, you wake up energized as it kicks in. Studies show this method boosts alertness after a nap. [2]

Alternative Lengths: If 26 minutes isn't possible, a 10–20-minute power nap still provides significant alertness boosts without the grogginess of longer naps. [1]

Preventative Napping

Prophylactic (Preventative) Napping: Taking a nap before extended wakefulness helps night shift workers. A 1–2-hour nap in the afternoon (e.g., 15:00–17:00) can improve alertness and reduce late-night errors. For best results, nap in a quiet, dark room; blackout curtains or earplugs may help those who struggle to sleep during the day. [3]

Conclusion

Whilst napping is a great tool, it is not a replacement for getting a good 7 to 9 hours sleep at night. If you are struggling to sleep at night or taking frequent naps during the day you may have an underlying sleep disorder.

Cognitive Behaviour Therapy

Cognitive Behavioural Therapy for Insomnia (CBT-I) is widely recognised as the "gold standard" first-line treatment for chronic insomnia, as recommended by leading medical bodies such as the American College of Physicians. This structured, non-pharmacological therapy works by targeting and changing problematic behaviours and thoughts related to sleep. Notably, CBT-I has demonstrated a 70–80% success rate in improving sleep, according to clinical studies published by the American College of Physicians, which lends strong credibility to its effectiveness.

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References

[1] Sleep Doctor. 2023. What Is a NASA Nap: How to Power Nap Like an Astronaut. https://www.sleepfoundation.org/sleep-hygiene/nasa-nap#:~:text=Keep%20Your%20Nap%20Short:%20Try,potentially%20disruptive%20sound%20and%20light.

[2] Very Well Mind. 2026. I Took a Nappuccino Every Day for a Week—Here’s How My Energy Changed. https://www.verywellmind.com/i-tried-coffee-nap-nappuccino-for-energy-11900689#:~:text=Key%20Takeaways,and%20start%20affecting%20your%20alertness.

[3] National Library of Medicine. 2013. Effects of Napping on Sleepiness and Sleep-Related Performance Deficits in Night-Shift Workers: A Systematic Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC4079545/