12.02.2010 - Health

Owls, Larks and the return of the afternoon nap

Tiredness in the office is not a popular topic. Office workers are generally expected to be fully awake and in top form at all times. Yet, tasks are becoming increasingly complex, workloads are mounting and, especially during a recession, staff shortages as a result of cost saving measures are common. It is not surprising then that many workers are stressed and tired. But it is not something you talk about. Feeling tired and exhausted does not fit with the values of a highly performance-oriented society. Falling asleep at work is frowned upon. Constant mental alertness and focused attention is the expected norm. However, in order to cope with the increasing demands at work, people need sufficient sleep – and not just at home. A short afternoon nap – now often referred to as a “power nap” – refreshes and energises, enhancing performance and productivity.

Getting sufficient sleep is incredibly important for our health and wellbeing. When and how much sleep we need is regulated by the circadian rhythm, more commonly known as your “body clock”. The circadian rhythm is thought to be determined by your genes, which explains why early risers, or “Larks”, have a different sleep/wake cycle to “Night Owls”, who find it impossible to go to bed before midnight. Many Larks are struggling to stay awake after 9 pm, and their deep sleep phase is between 11 pm and 3 am. For Night Owls these times are about three hours later and they find it notoriously hard to get started in the morning. Modern life upsets our natural sleep/wake pattern through night or shift work, long-haul travel or working in artificial light. It requires the body to constantly adapt, which causes additional stress. All of this taken together has a much more profound effect on our ability to stay mentally alert than is generally thought. Moreover, American scientists have discovered a link between lack of sleep and weight gain. A long-term study with more than 68,000 participants revealed that women who slept for just five hours or less per night weighed an average of 2.4 kilos more than those who slept for seven hours or more. Participants who had less than five hours of sleep were 32 per cent more likely to gain at least 15 kilos in weight during the course of the study (and 15 per cent more likely to become obese). So, here’s another good reason to make sure you get enough sleep.

It may seem like stating the obvious, but a number of studies carried out over the last few years have indeed served to prove that the pressures of the modern workplace are tiring us out. A research project at Maastricht University on fatigue at work was able to show that just one year after starting work, 10 per cent of men and 14 per cent of women suffer from chronic fatigue. Men are more likely to suffer from emotional and physical stress, while women tend to get worn out by conflicts with colleagues and the general pressure of their workload. Meanwhile, NASA scientists have found out that taking an afternoon nap can increase productivity by 35 per cent and the quality of decisions by as much as 50 per cent. Many other studies have confirmed the positive effects of a short “power nap”. So, plenty of evidence for the benefits of power-napping at work. For our grandparents and great-grandparents it was still commonplace to nod off in their armchair after lunch or to take forty winks, head resting on the table. These days, we need to overcome stigma and prejudice and re-evaluate our attitudes to napping in the office. A power nap stimulates short-term memory, enhances performance and effectiveness, prevents heart disease and improves your mood. The caveat is: don’t sleep for too long. Even five minutes have a beneficial and relaxing effect. However, more than 20 or 30 minutes can leave you feeling groggy and unable to shake off drowsiness. So, how do you take a nap in the office? There are two ways: recline the backrest of your office chair, feet on the desk – and relax. Or you can do it the classic way and doze off with your head on the desk. And, for a modern twist, you can pop in your earphones and listen to some relaxing tunes on your iPod. W.O.Geberzahn