Why Sleeping On the Job Helps You Become a Better Worker

Ever find yourself dozing off by your desk in the middle of the workday? Don’t worry; you’re not alone.

A survey by AIA Vitality covering over 17,000 participants revealed that Malaysians are stressed and sleep-deprived, with 53% getting less than seven hours daily. Meanwhile, a study by the Virgin Pulse Institute showed that as much as 40% of employees doze off at work once per month. One in six workers also came clean about sleeping at their desks at least once a week.

In a surprising move, a growing number of Western companies addressed the issue of sleep by allowing their employees to doze off at their office premises during work hours. It’s something that is unheard of in the past, but companies like Google, Meta, Time Warner, and Ben & Jerry’s provide office amenities like “sleeping pods” or “nap rooms” to their sleep-deprived employees. A few of their Asian counterparts are quickly catching on to this trend as Japanese and Singaporean firms now also offer similar perks at their respective workplaces.

How much sleep do you need to be productive?

Experts recommend seven to nine hours of sleep each night for one to feel fully refreshed for a day of work ahead. Getting anything less than that can cause reduced productivity and higher stress levels at work. A sleep-impaired person in the office is easy to spot: they are irritable, forgetful, and inattentive. In extreme cases, a lack of sleep can also lead to hallucinations and impairment comparable to someone who went over the legal alcohol limit.

Why should you sleep at work?

Naps can be a great way to revitalise your energy and refresh your brain. Research shows that less sleep can lead to reduced productivity in the workplace. The study learned that too little sleep can affect your performance.

Dr. Michael Breus, a clinical psychologist who specialises in the science of sleeping, states that it’s in the best interest of companies to have fully rested employees. This is especially important in high-stress careers such as police enforcement and medical professions. But, even employees in the corporate sector can benefit greatly from taking short naps during work hours. He notes that you’re not able to think straight if you don’t get enough sleep.

Is it okay to sleep at work?

The answer here is it depends. Some workplaces have not yet created policies on napping as a break. Check-in with your boss and ask for their take on it. If your boss is okay with it, then great! But if your boss is wary of naps, you can discuss the research on naps at work and advocate for it.

How can you sleep at work?

Now, here’s where things get a bit tricky. If you work on-site, your desk or cubicle is your best bet, and you just need to be extra crafty to make the most of this opportunity.

1. Timing is everything

Choose your break time to doze off while at work. That’s when most people go out for lunch, anyway, so you can have the peace and serenity that you need.

2. Build a good environment

Dim the lights if you can. Bring out a pillow if you have one to make yourself comfortable. If you have a car, you can catch some sleep there, too.

3. Set your alarm

Don’t forget to set your alarm just before your break time’s over; we don’t want to get you in trouble with your bosses if ever your sleep stretches on too long.

If you work from home, you can squeeze in a power nap right after lunch since this is the best time to rest. It doesn’t have to be long. Even a ten-minute nap can do wonders for your body.

4. Establish a routine

Whether you work from home or in an office, it helps to establish a routine for napping. This can train your body to fall asleep quickly. For example, you can nap in the same place at the same time. Building this routine will remind your body that it’s time to take a break. And remember to keep your nap to 30 minutes or less! Longer naps will enable your body to enter a deeper phase of sleep which can mean you wake up groggy or tired.

How can you improve your quality of sleep?

While office sleeping pods may sound cool and revolutionary, of course, nothing beats completing the required amount of sleep hours at home. Erratic sleep schedules can be quite disruptive, so sticking to a sleep schedule can help do wonders for your health. Here are some tips to get you started.

1. Create a sleeping routine

As much as possible, go to bed and wake up at the same time each day, including weekends and holidays. Doing so conditions your body to follow a consistent sleep cycle which helps promote better sleep patterns. It may take some time to get used to, but establishing bedtime rituals, such as reading or listening to calming music, works.

2. Avoid screen time before going to bed

Going on social media or catching a movie on Netflix may make it harder for sleep to come. That is because the bright lights from the screen may delay the release the melatonin — a natural hormone in our bodies which triggers sleep and is induced by darkness.

(Read more: 10 Ways to Find Balance & Recharge After Work )

3. Have a proper diet

Be mindful of the food and drinks you take before sleeping. You want to avoid nicotine and caffeine four hours before sleep. Make sure you’ve eaten dinner but you’re not too full, so you won’t have a hard time falling asleep.

4. Keep the temperature of your room cool.

If you’re too warm or too cold, you’re bound to wake up. So, try to find that sweet spot where you know you’ll sleep comfortably.

Dr. Jennifer Turgiss, who co-authored Virgin Pulse Institute’s study on sleep in the workplace, has a final word on this topic. She says, “Employers must address sleep issues to create a thriving workforce and business.” In other words, employers can offer programmes that promote adequate sleep, as well as encourage employees to use up vacation days for rest and relaxation.

“Not only will employees be more rested, but they’ll feel more supported by their employers, helping them perform better and become better able to engage in work and in life.”

Sleep and its effects on employee well-being and productivity isn't a noticeable concern for managers. If that applies to you, it's time to stand up for the benefits of sleeping on the job. On top of better sleep habits, naps at work can lead to healthier and more productive teams. You never know; you may have colleagues who want the same thing.

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For more expert tips and advice on work-life balance and employee well-being, check out our Career Resources Hub.