How power naps got their start: The pilot secret for boosting alertness

DID you know that napping was originally developed as a critical tool to keep pilots alert during crucial moments in flight? Since it has been proven to restore energy, pilots use it to to enhance their performance during long-haul flights.

Sunway Medical Centre neurologist Dr Mohamad Imran Idris said that power naps, originally termed as prophylactic naps, were created as a strategy for pilots to maintain peak performance while operating their aircraft, keeping them alert during crucial moments such as during takeoff and landing.

However, the term failed to resonate with pilots as it sounded too clinical, and was then rebranded to "power nap," a term that conveyed better the meaning of restoring strength for pilots to continue cruising their aircraft.

Napping remains stigmatised in most workplaces despite being widely accepted in the aviation industry, as it is stereotypically associated with laziness rather than something that could help boost productivity.

THE BIRTH OF THE POWER NAP

While cruising requires less cognitive effort, takeoff and landing demand heightened attention. Pilots are compromised in this because of long, gruelling shifts in the cockpit, causing them to be mentally drained, further affecting their ability to make split-second decisions.

Researchers sought to determine how short naps during flights could improve alertness at these critical moments.

A NASA study found that pilots who took a 26-minute nap during flight experienced a 34 per cent improvement in performance and a 54 per cent increase in alertness when it was time to land.

ADDRESSING THE STIGMA AROUNG NAPPING

Despite their proven benefits in aviation, power naps remain stigmatised in most workplaces with fast-paced environments that mistake them for laziness rather than a way of improving productivity. .

In reality, naps could be especially useful in high-paced work environments to sustain productivity and performance. However, Dr Imran noted that in many corporate settings, napping is still being viewed as unprofessional.

"People need to reframe their thinking around naps. They are not about being lazy but about optimising brain function and overall well-being," he said.

Despite these benefits, many are still unable to effectively rely on it for benefits and turn to caffeine for an energy boost. But which is the better option?

CAFFEINE VS POWER NAPS - WHICH WORKS BETTER?

Many individuals turn to caffeine when they feel fatigued, but Dr Imran warns that this may do more harm than good.

"Caffeine provides only a temporary energy boost by reducing sleep pressure, but it disrupts natural sleep cycles. It can stay in your system for up to 12 hours, making it harder to fall asleep at night," he said.

Power naps, on the other hand, work with the body’s natural rhythms. When done timely—ideally between 1pm and 4pm, lasting 20 to 30 minutes—they provide real restorative benefits without interfering with nighttime sleep, causing subsequent problems such as insomnia.

EMBRACING POWER NAPS AS A PERFORMANCE TOOL

Power naps were developed as a strategic intervention to keep pilots sharp, but their benefits extend beyond the cockpit. Adopting napping as a habit would not just help to improve performance at work from improved productivity but benefit overall brain health from improved cognitive function, memory retention and overall mental sharpness.

While research continues to support the benefits of napping, Dr Imran encourages a cultural shift in the way they are perceived, saying that napping is an investment for better performance and long-term health and is not a sign of laziness.