How To Create An Effective Nap Routine

June 5, 2021

The Covid-19 pandemic has not just been a global health crisis, it has also led to a lifestyle revolution. Enforced lockdowns, and restrictions on where we can travel, work, and socialise, have had a dramatic impact on our everyday lives. The result? It feels like we are now re-evaluating almost everything, whether that is how we work, how we relax, or how we approach everyday life. A great example of this is the humble ‘pandemic sofa nap’. Whilst grabbing an hour’s kip on the sofa or in bed may seem like a fairly innocuous part of our lives, it’s actually very representative of how our lifestyle priorities are shifting.

The pandemic sofa kip

How did this daytime activity become a lockdown sleeper hit? The modern, 24/7 lifestyle can be very demanding on our bodies and leisure time. When things get busy, our sleep time is one of the very first things to suffer.

Late nights and early starts have left us feeling cranky at work, and having no energy in the weekday evenings. We’ve all been there, when the post-lunch lull kicks in and you are finding it a struggle to keep those eyes open. This situation is often only resolved by (yet more) cups of strong coffee.

Now, freed of the judging eyes and uncomfy chairs of the office workplace by the new “Work from Home” setup, workers around the country are now finding that they can take thirty minutes/an hour out of their day to get some much-needed sleep in. With many seeing the enormous benefits of this lifestyle shift, it will be interesting to see how people react when we all have to go back to the workplace.

Where can I nap?

So it’s that time of the day, you are feeling pretty sleepy – essentially you are ‘nap ready’. The question is, however, where do you go to take your nap? Let’s take a look at a few of the options:


The most obvious option, of course. However, grabbing forty winks in your bed isn’t always the best option. The afternoon nap is meant to be a short rest, and you may find your bed so comfy that you end up oversleeping, waking up late afternoon feeling dazed and confused, and a bit grouchy.  


This option avoids the ‘trap’ of napping in bed – it’s a great place to recline and relax for a short time, allowing you to continue your day feeling refreshed and recharged. It’s not a very distraction-friendly option, though: young children, your better half and other daytime goings-on may make it hard to get to sleep if you are a light sleeper.

The Office

This is the old solution. You need a nap, but there is no way to escape the office. These days though, if you are lucky, you will work in an office that has a dedicated space just for unwinding and relaxing – although you may feel a bit weird doing this surrounded by your colleagues!**

Pop & Rest

This is the new solution. Take some time out from your day, in a specially-created nap space, located in central London. You get your own pod, complete with ventilation and earplugs, and you pay by the hour. Find out more here.

** Pop & Rest also creates private naps and welling for workplaces. Ask your HR and office manager to contact us here (

Tent in the Garden

Desperate times call for desperate measures. When distractions are just getting too much, and there is no escape from them – whether you are in your bedroom or on the couch – get away from it all and hide out in a comfy tent in the garden. This option is a little weather-dependent though…

5 key benefits to taking a daytime nap

  1. Recharge your batteries
    Struggling with your energy levels during the day? Getting an hour’s kip in can do wonders, refreshing body and mind, keeping you running at a top-level, whilst lowering the risk of burnout.
  2. Refocus your mind – job performance
    The demands at work can be strenuous, particularly during the pandemic. A short nap will help to keep yourself up-to-speed with your workload and performing at your highest level.
  3. Aid your body’s natural rhythm.
    Your Circadian Rhythm helps to regulate your sleep schedule. Your hormone levels dip late at night and early in the afternoon, which explains why you often feel that ‘post-lunch dip’. Don’t fight it – take the afternoon nap and your body will respond positively.
  4. Catch up on a less-than-ideal night of sleep
    This is more like an ‘emergency’ nap – when, for whatever reason, you’ve had a sleepless night you can counteract the negative effects on your body and mind by catching a few extra Zs.
  5. Remain alert in the evening
    Napping is great if you want to be active in the evening, after a long day of work. It will keep you alert and energised, whilst allowing you to make the most of your waking hours.

Napping is great – and very useful when needed. But remember not to de-prioritise sleep; thus, getting a full night’s sleep is the perfect base from which to start everything else.

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