The Universal Benefits of Napping and the Best Time to Do It
Researchers continue to praise the many benefits of napping. It boosts productivity, reduces stress, and may even strengthen the immune system. After a poor night's sleep, it's easy to feel irritable or emotionally sensitive. In such cases, a daytime nap can help recharge your energy, reduce fatigue, and improve your mood.
When we nap, we give both our body and brain a chance to rest. A study by INSERM found that napping improves cognitive performance, enhancing focus and mental clarity. Giving the brain a break helps rebuild neural connections and supports the consolidation and processing of information gathered throughout the day. In short, daytime sleep helps the brain retain and organize memories more effectively.
Taking a nap shortly after lunch can also help lower stress levels. While you sleep, your body relaxes and your nervous system — often overstimulated by daily life — gets a chance to recover. A study presented at the American College of Cardiology's annual conference in March 2019 revealed that napping helps reduce high blood pressure, thereby lowering the risk of cardiovascular disease.
Productivity is just one of the many benefits of napping — it also boosts creativity. That's why more and more companies are introducing nap rooms in the workplace.
However, not all naps are created equal. Short naps of 10 to 20 minutes are ideal for improving alertness, focus, and energy. According to our circadian rhythm, we often feel a natural dip in energy in the early afternoon, typically between 2 p.m. and 3 p.m. This drop in alertness makes it the perfect window for a quick nap. Napping between 12 p.m. and 3 p.m. can give you the extra boost you need to power through the rest of the day.
To truly benefit from a nap, comfort is key. A high-quality mattress that suits your body type allows for optimal relaxation. The Mercure bed features a pocket-spring mattress that relieves pressure points while offering firm support, and its integrated mattress topper adds a soft, comforting layer. A cozy duvet — whether filled with fiber or feathers — provides warmth and softness, helping you drift off more easily. Pillow choice is just as important: some prefer soft or firm support with fiber or feather filling, while others opt for memory foam pillows that contour perfectly to the shape of the head and neck. Mercure bedding combines all these elements to recreate the comfort of a hotel sleep experience at home — turning every nap into a true moment of regeneration.
Napping in Asian Countries
In Asia, and particularly in China, napping holds an essential place. Since 1948, it has been enshrined in the constitution (Article 43), guaranteeing workers the right to rest. This practice aligns with the principles of yin and yang, helping to restore balance and harmony. The specific benefits of this post-lunch nap include improved digestion and relief from gastrointestinal discomfort, faster recovery after morning work, and an energy boost that enhances afternoon productivity. It also helps regulate the circadian rhythm and prevents excessive drowsiness late in the morning.
In Japan, workplace napping is also deeply rooted in professional culture. Known as inemuri, which means "sleeping while being present," it is widely accepted—even during meetings—and reflects employees' dedication to their work. The benefits of inemuri include an immediate reduction of stress from long working hours, maintaining alertness without interrupting the workday, and improved concentration and short-term memory. It also serves as a social signal of an employee’s dedication and commitment, providing a brief rest that helps them perform better and prevents chronic fatigue.
Napping in Spanish-speaking countries
In Spanish-speaking countries, napping is considered sacred. In countries like Spain or Mexico, where the intense midday heat makes physical or intellectual activity difficult, taking a break becomes essential. This break is known as la siesta. In Spain, the lunch break typically lasts between 2 and 3 hours, compared to an average of 45 minutes in other European countries, giving employees enough time to take a nap.
And this rest period offers many benefits, especially when the nap lasts between 60 and 90 minutes. This type of nap allows you to enter deep sleep, a phase essential for physical recovery: it restores the body, strengthens immunity, promotes cellular repair, and reduces accumulated fatigue. By completing a full cycle that includes both deep sleep and REM sleep, it also enhances learning, creativity, and memory consolidation.
But what if you too, for those who have the chance to go home for lunch, allow yourself a short nap after your meal—on a comfortable bed like the Mercure Bed?
Napping in Anglo-Saxon countries
In some countries like the UK, napping at work remains difficult to imagine. Anglo-Saxon workers tend to prioritize a single, uninterrupted night's sleep.
A short nap is still not very common in the United States, but it is gaining interest in certain professional environments. In Silicon Valley, for example, many innovative companies take inspiration from different cultures and create dedicated rest areas to support their teams’ well-being. These initiatives, widely appreciated by international talent, help foster a more balanced and inclusive work environment.
Even a short nap of 10 to 30 minutes after lunch can provide real benefits: it helps restore energy and focus, reduce stress, and improve short-term memory, allowing you to stay alert for the rest of the day.
With so few moments dedicated to napping, it becomes even more essential to equip your home with Mercure high-quality bedding.
Napping in Europe (Germany, Scandinavian countries)
In Nordic countries like Sweden, Norway, and Denmark, outdoor napping is a well-established tradition, especially for babies and young children. Advocates believe it improves health, strengthens the immune system, and promotes better sleep quality. Sleeping outdoors also increases exposure to natural light, which helps regulate the circadian rhythm and promotes a more balanced state of alertness throughout the day. In addition, fresh air stimulates blood circulation and can contribute to better oxygenation of the body, while reducing stress and improving mood.
According to a study by the University of Lapland, children accustomed to these outdoor naps are less prone to respiratory infections and more resistant to seasonal illnesses.
In Germany, napping is still a relatively uncommon concept. However, in recent years, the idea of reintroducing naps has been gaining traction, with large companies beginning to provide rest areas for their employees.
Adopted differently across cultures, napping remains a true ally for health and well-being. Whether deeply rooted in Asian and Hispanic traditions or emerging in modern workplaces, its benefits on focus and stress reduction are undeniable.
So why not allow yourself this restorative break that boosts productivity? With the right environment, even a short nap on our Mercure hotel bed can transform your day.
