Effect of a 2‑Hour On‑Shift Nap vs 30‑Minute or No‑Nap on Post‑Night‑Shift Performance
Summary
This randomized crossover lab study compared three on-shift nap strategies during 12-hour simulated night shifts in mostly EMS clinicians: a 2-hour nap, a 30-minute nap, or no nap. The 2-hour nap, taken at 02:00, led to better vigilance (fewer PVT false starts at end of shift and start of recovery), and lower sleepiness and fatigue with some moodimprovements during the daytime recovery period, versus the other conditions. Importantly, night-shift nap length did not change subsequent recovery sleep (no differences in sleep during the recovery window).
Why It Matters For Night Shift Workers and Night Owls
Building a longer on-duty nap into a night shift—about 2 hours, mid-shift—can leave you sharper and less sleepy after clock-out, without hurting your next sleep opportunity. If your workplace allows it, aim to nap around the middle of the shift and give yourself a few minutes to shake off any grogginess before safety-critical tasks (e.g., the drive home). Shorter naps may help some, but in this study the 2-hour option gave the most reliable benefit. (This was a simulated-shift trial in EMS/healthcare workers, so real-world policies and job demands still matter.)
Notes
Focus on recovery immediately post‑shift.