Feel tired at work? Ditch the caffeine and take a power nap

Children aren’t the only ones who can benefit from naps.

After hours of working, many adults experience a midday slump of drowsiness and find themselves in desperate need of a recharge.

But instead of grabbing a caffeinated beverage, it may be more worthwhile to combat your sleepiness with, well, sleep.

A power nap can “provide the refreshment you need if you’re struggling to stay alert or haven’t had a good night’s sleep,” explains Rebecca Robbins, a sleep scientist at Brigham and Women’s Hospital in Boston.

A power nap “gives people the chance to rest for a short period of time to boost workplace productivity,” she says, but power naps are only beneficial when they are done correctly.

Sleep experts say that power naps should be quick and refreshing — typically between 20 and 30 minutes — in order to increase alertness throughout the day.

“You don’t have to go to sleep fully,” says James Maas, a former professor and chair of psychology at Cornell University who coined the term “power nap” more than 50 years ago. “It’s an opportunity to shut your eyes, breathe slowly and recharge.”

For most people, 15 minutes should be enough to power through the rest of the work day. However, Maas cautions that lengthier naps are counterproductive and even detrimental.

“Never nap for 60 minutes. If you power nap any time longer than 40 minutes, you’re going to wake up feeling very groggy for another hour or so.”

Shelby Harris, a clinical psychologist and author of “The Women’s Guide to Overcoming Insomnia: Get a Good Night’s Sleep without Relying on Medication,” adds that the best time to take your power nap is between 1 and 3 p.m., because napping any later in the day “can interfere with your sleep at night.”

Research has shown power naps work. A recent study from the Better Sleep Council (BSC) found that one in five working Americans nap during the workday, with 87% of them reporting feeling refreshed afterward.

Sleep experts say this finding isn’t surprising. In contrast to coffee or a soda, which will likely “damage your sleep at night and only offer short term energy for about 30 minutes,” Robbins says a power nap is a healthier alternative to improve workplace performance, strengthen memory and boost creativity.

Harris adds naps have longterm health benefits too, such as improving your mood and aiding in stress management.