Napping at work might sound like a luxury, but for nearly half of today’s remote workforce, it’s a regular habit. With flexible schedules and home offices as the norm, daytime naps have found their way into work hours more than ever before.
To understand how this trend is shaping productivity, stress levels, and job satisfaction, we surveyed 1,002 remote and hybrid workers. The data reveals surprising generational differences, attitudes among leadership, and what some employees are willing to give up for a little extra rest.
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Key Takeaways
- 48% of remote workers are napping on the clock, wasting an average of 1.3 hours a week or 68 hours a year (9 full work days!).
- Managers (53%) are more likely than employees (48%) to admit to napping during official work hours.
- Nearly 1 in 8 remote workers would give up PTO, and 9% would sacrifice a 4-day workweek just for the chance to nap during the day.
- 58% hide their napping from their boss, with 1 in 5 putting fake meetings on their calendar as a cover.
- Despite their efforts to hide it, 1 in 10 remote workers have been caught napping during work hours.
- 73% of workplace leaders believe remote workers should be allowed to nap during work hours as long as they meet their deadlines.
How Common Are Midday Naps?
While the 3 p.m. slump has always existed, remote work has allowed more people to rest on the clock, and many are taking advantage of this.
Nearly half of remote workers (48%) admitted to napping during official work hours, clocking an average of 1.3 hours of nap time per week. This frequent shut-eye adds up to 68 hours per year or the equivalent of 9 full workdays. Most remote workers (51%) prefer to nap in bed, while others opt for the couch (32%) or simply their desk chair (10%).
Generationally, Gen Z led, with 58% saying they nap during the day, losing an estimated 74 hours annually. Millennials followed at 51% (64 hours), and Gen X was next at 39% (61 hours).
This trend was stronger in certain industries than in others. Marketing and finance professionals topped the list, with 59% in each field reporting they nap during the day. Hospitality/food (54%), education (53%), and retail/e-commerce (51%) workers weren’t far behind.
Interestingly, managers were slightly more likely than their employees to nap during work hours (53% versus 48%). And many are going to great lengths to keep their naps under wraps.
A majority (58%) said they hide their napping from their boss, with 1 in 5 even faking calendar events to make it look like they’re busy.
Still, the secret doesn’t always stay hidden, as 1 in 10 remote workers said they’ve been caught napping on the job.
The Hidden Cost of Midday Naps at Work
Naps may boost energy, but they’re not without trade-offs for some workers. Here’s a comparison of how nappers and non-nappers view aspects of their work and life.
A surprising number of remote employees are open to sacrificing other benefits for the freedom to nap during work. When asked which workplace perks they’d ditch for daily naps, the top responses included:
- Team happy hours or social events (45%)
- Free snacks or coffee (40%)
- Wellness stipends (15%)
- Paid time off (12%)
- A 4-day workweek (9%)
When asked how many PTO days they’d be willing to give up each year for a workplace that actively supports midday napping, nearly two-thirds said at least one. Another 37% were willing to give up two days, and 20% said they would hand over three. For many, rest seems more valuable than camaraderie, caffeine, or even vacation time.
Leadership Thoughts
As remote work culture continues to evolve, workplace leaders are adjusting their expectations and, in some cases, even encouraging rest.
The majority of managers (73%) said they support the idea of employees napping during work hours, as long as they meet their deadlines. While this flexibility might have once seemed radical, it’s becoming a more widely accepted part of remote work life.
Some leaders are going beyond tolerance, with 1 in 6 saying they actively encourage their teams to take naps. This sentiment is especially strong in the marketing industry, where 31% of workplace leaders promote napping during the day.
That said, not all sectors are on board. In government roles, 60% of leaders said they discourage or view daytime napping as unprofessional, making it the most nap-resistant field in the survey.
Who Is Snoozing and What It Is Costing
Napping has become a quiet norm for many remote workers, blending rest into the rhythm of the workday. Some say it helps them focus and recharge, while others go out of their way to keep it under wraps.
Even leaders are split, with some encouraging naps and others still seeing them as unprofessional. For those who do nap, being intentional about timing and creating a restful environment can make all the difference.
FAQs
How can I take a power nap effectively?
To take an effective power nap, aim for 20-30 minutes to avoid falling into deep sleep, which can cause sleep inertia and grogginess upon waking. Create a comfortable environment by dimming lights, reducing noise (or using white noise), and finding a comfortable position that works for you.
Set an alarm to ensure you don’t oversleep, and consider drinking a small cup of coffee right before your nap (called a “coffee nap”) since caffeine takes about 20-30 minutes to kick in, potentially enhancing the refreshing effects of your power nap.
Where should I nap while working from home?
The ideal napping location while working from home is a quiet, comfortable space away from your main work area to create mental separation between work and rest. Your bed can work well if you don’t have trouble waking up afterward, but a couch, recliner, or comfortable chair might help prevent falling into too deep a sleep.
Consider creating a dedicated napping space with items that promote relaxation, such as a comfortable pillow, light blanket, and perhaps an eye mask to block out light.
When is it too late to nap?
Avoid napping after 3 PM or within 6-7 hours of your regular bedtime, as late naps can interfere with your ability to fall asleep at night.
The closer to evening you nap, the more likely it is to disrupt your natural sleep-wake cycle (circadian rhythm), potentially leading to insomnia or poor sleep quality.
If you absolutely must rest later in the day, try to keep it extremely short (10-15 minutes maximum) to minimize the impact on your nighttime sleep.
What can I do instead of napping?
Instead of napping, you can try taking a short walk outside as exposure to natural light and physical movement can boost alertness and energy levels. Hydrating properly and having a small, nutritious snack can help combat fatigue, as dehydration and low blood sugar often contribute to afternoon energy slumps.
Other effective alternatives include doing a few minutes of stretching or simple exercises, practicing brief meditation or deep breathing exercises, or even splashing cold water on your face to temporarily increase alertness.
Can napping make up for a poor night’s sleep?
While napping can provide temporary relief from sleep deprivation symptoms, it cannot fully compensate for inadequate nighttime sleep quality or duration. Short naps may improve alertness, mood, and certain cognitive functions in the short term, but they don’t provide the complete sleep cycle benefits that occur during a full night of proper sleep.
For chronic sleep issues that go beyond just one bad night, it’s more effective to address the root causes of poor nighttime sleep. This might be an inconsistent sleep schedule, uncomfortable sleep environment, or potential sleep disorders. All better than relying on naps as a long-term solution.
Why can’t I nap when I’m tired?
Your mind may still be in “work mode,” making it difficult to mentally switch off and relax, especially if you’re thinking about pending tasks, deadlines, or feeling guilty about taking time to rest during work hours. Work responsibilities can keep your mind active and prevent the relaxation necessary for falling asleep, even when your body feels physically tired.
The environment might not be conducive to sleep, with distractions like noise from family members, pets, delivery notifications, or simply being in a space that your brain associates with productivity rather than rest.
And your sleep schedule and circadian rhythm might also be working against you—if you’re not naturally inclined to sleep during the time you’re trying to nap, or if you’ve had caffeine recently, your body may resist falling asleep despite feeling fatigued.
Sometimes what feels like tiredness might actually be mental fatigue, eye strain, or dehydration rather than true sleepiness, which means your body isn’t actually ready for sleep even though you feel worn out.
Conclusion
Napping during work hours has become a widespread practice among remote workers, with nearly half taking some daytime rest. The research shows this isn’t just happening occasionally—these workers are spending about 9 full workdays per year napping!
Interestingly, managers are actually more likely to nap than their team members, though many people go to great lengths to hide their napping habits.
Most company leaders (73%) are okay with napping as long as deadlines are met, and some even encourage it. However, not all industries feel the same way, with government jobs being the least nap-friendly.
Some workers value napping so much they’d give up other benefits like team events, free snacks, and even paid time off for the chance to rest during the day.
Whether you’re a dedicated napper or prefer to power through the afternoon slump, finding what works best for your energy and productivity is what matters most. Have you ever taken a nap during work hours? Do you think it helped or hurt your performance? Share your thoughts in the comments below!
Don’t forget to share this article on social media so your friends and coworkers can join the conversation about workplace napping. Who knows—maybe your boss is secretly napping too!
Methodology
We surveyed 1,002 individuals who currently work in a fully remote or hybrid arrangement to explore their habits, attitudes, and impacts of daytime napping. The generational breakdown of respondents is as follows: Gen Z (13%), millennials (55%), Gen X (27%), and baby boomers (5%). The data was collected in May 2025.
About Amerisleep
Amerisleep is a pioneer in sleep wellness, offering eco-friendly, cutting-edge mattresses designed to enhance rest and performance. Whether you’re recovering from a power nap or getting a full eight hours, Amerisleep’s products help you feel your best every day. Learn more about our mattress lineup and how we support better sleep for all.
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About the author
Rosie Osmun, a Certified Sleep Science Coach, brings a wealth of knowledge and expertise to the health and wellness industry. With a degree in Political Science and Government from Arizona State University College of Liberal Arts and Sciences, Rosie's academic achievements provide a solid foundation for her work in sleep and wellness. With over 13 years of experience in the beauty, health, sleep, and wellness industries, Rosie has developed a comprehensive understanding of the science of sleep and its influence on overall health and wellbeing. Her commitment to enhancing sleep quality is reflected in her practical, evidence-based advice and tips. As a regular contributor to the Amerisleep blog, Rosie specializes in reducing back pain while sleeping, optimizing dinners for better sleep, and improving productivity in the mornings. Her articles showcase her fascination with the science of sleep and her dedication to researching and writing about beds. Rosie's contributions to a variety of publications, including Forbes, Bustle, and Healthline, as well as her regular contributions to the Amerisleep blog, underscore her authority in her field. These platforms, recognizing her expertise, rely on her to provide accurate and pertinent information to their readers. Additionally, Rosie's work has been featured in reputable publications like Byrdie, Lifehacker, Men's Journal, EatingWell, and Medical Daily, further solidifying her expertise in the field.
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