Remember, in kindergarten, around the middle of the afternoon when we became a little restless and irritable, we were then told to take a nap. Whether it was the favorite part of our day or on the contrary the one we dreaded the most, we all knew that it allowed us to recharge our batteries and feel better.
You should know that taking a micro-nap is also useful for adults! Even more so when we know that one in 3 adults does not get enough sleep.
In this article, we explain everything you need to know about it, its benefits, its benefit for our health and how to achieve it!
What is a micro-nap?
A micro-nap, also called a power-nap, is a short period of sleep. This nap is intended to be restorative. It complements “normal” sleep and gives renewed alertness and energy. To include in your daily routine to stay healthy all year round!
Why take a micro-nap?
Because on average we don't get enough sleep! Remember, we should sleep between 7 and 9 hours per night according to experts. Except that it's sometimes hard to respect. Life gets involved: Netflix, children, anxiety, insomnia, neighbors... In short, so many reasons why we go to bed quite late on average and our night is often interrupted by disruptive events.
So yeah, once in a while it doesn't seem like a big deal. Except that taken together, the sleep deficit accumulates and our health takes a hit. This lack will be felt in several aspects of daily life: stress, irritability, lack of vigilance, reduced vision, exhaustion.
To compensate for this lack of sleep at night, we rely on the famous power-nap. Getting enough sleep is the guarantee of being more present in our everyday lives. They reset our systems, increase our energy levels and performance.
How long should a micronap last?
A micro-nap can last between 20 and 30 minutes maximum. You can feel its benefits from 15-20 minutes of nap!
So why not more than 30 minutes? You should know that a sleep cycle lasts on average 90 minutes. Halfway through a cycle we fall into what we call deep sleep, and this is when it is least advisable to wake up. Setting an alarm for 30 minutes is a guarantee that you won't be in deep sleep and will emerge feeling energized instead of groggy.
Tip: Don’t plan anything right after your nap. This will keep you from thinking about your next task when you fall asleep and give you a few minutes to come back to the present moment when you wake up.
How to succeed in your micro-nap?
The environment.
Did you know ? Many companies have set up spaces dedicated to micro-naps for their employees. Napping is known to boost productivity at work and improve general health. There are even cocoons or seats specially designed for this purpose (example of cocoons at Nap and up: https://www.napandup.com ).
If, however, your company has not yet got up to speed on the nap side, you just need to find a place with little noise, where you will not be disturbed and where you feel comfortable. An office, a conference room, your car, and in your bed if you work from home. Remember, when you were little, all you needed was a room and a yoga mat!
The position.
We favor a lying or semi-lying position to make it easier to fall asleep. We try not to nap in the same position as the one adopted at night. This will allow the brain to differentiate between power-nap and long sleep so as not to fall into the deep sleep phase. We think about covering ourselves with a jacket or a blanket to stay warm and comfortable, in fact when you sleep your body temperature naturally drops.
Distractions.
Put the odds on your side! For your nap, prepare your environment in advance: we prefer a dark, silent place and we turn off our phone and computer to really take a break and give 100% to the micro-nap.
Regularity.
Learning to fall asleep in just a few minutes is a real skill. Succeeding in your power-nap is something that can be learned, which improves over time and which must be practiced to master. Like a practice like meditation, our thoughts are hard to control, it can be difficult to let go but with patience and perseverance we always get there! Do not be discouraged ! Do you want to improve your sleep ? Find our dedicated article.
The method.
Sit comfortably, in your environment, where you will not be disturbed. Cover yourself with a blanket, close your eyes. Start slowly by relaxing, you can think about each part of your body one by one to relax all the muscles. Take several deep breaths. Let your thoughts slow down, your body and mind rest.
AIDS.
There are several techniques to adopt to make it easier to fall asleep.
To improve your condition and your environment, you can use noise-canceling headphones or earplugs to silence those around you. To create a dark environment but without the luxury of being able to close the shutters or turn off the lights, wear a blindfold to put over your eyes.
To help you relax and make it easier to fall asleep, consider meditation apps or playlists like Headspace. There we find meditation flows or soothing music specially dedicated to micro-naps!
What are the benefits of a micro-nap?
- Replenish energy
- Improve memory, alertness, concentration
- Avoiding mood swings
- Reduce stress and anxiety
- Feel healthier overall
Resting healthily is not so much a question of hours but a question of quality of sleep. This is why micro-naps, although short, allow you to recharge your batteries and be more present in your daily life. We no longer endure the day, we take back control!
How is a micronap different from a power nap?
The weekend or vacation nap generally lasts an entire sleep cycle (90 minutes). We are really in a deep sleep. The power-nap, on the other hand, is a rest for a very short period of time to give yourself a boost of energy during the day.
