Sleep can be mighty helpful, whether to help with complex decision making, creativity, wellbeing or more. As a fan of the siesta, I keep an eye and occasionally share a word on the science and conversation around sleep.

From a performance coach, here’s a nifty update on naps, including these seven tips:

  1. Keep naps to 20 minutes, or greater than 90 minutes to avoid sleep inertia
  2. Nap in a quiet, well ventilated room
  3. Clear your mind, breathe slowly and deeply to help switch off and relax
  4. If you are going to nap at work – make sure you have permission!
  5. Best to nap 6 – 8 hours after normal wake up time
  6. Shift workers can use a late afternoon nap to help stay alert during the night
  7. Use naps to recharge, refresh and reinvigorate the body and the brain

Recent Posts

Kevin Roberts

Kevin Roberts is founder of Red Rose Consulting; business leader and educator; author and speaker; adviser on marketing, creative thinking and leadership.


Books on


Join us. Sign up for our blog.

Receive our regular updates in your in-box.