Micro-nap: instructions and benefits
According to one of the latest epidemiological bulletins from Santé Publique France (1) , the French are in debt for sleep. To catch up and compensate for fatigue, more than a quarter of adults take at least one nap during the week and a third take one on the weekend. The average duration of these naps is 54 minutes. But are they effective in really recovering, and wouldn’t it be better to prefer micro-naps? To know everything about the micro-nap, here is a user manual.
What is the principle of the micro-nap?
A micro-nap, also called a “flash nap” or “power nap”, is a very short nap – 5 to 20 minutes maximum. This short duration allows the installation of a state of drowsiness, even light sleep. Beyond 20 minutes, the main risk is to fall into deep sleep , to engage in a complete cycle of sleep (approximately 90 minutes) and thus, to experience great difficulty in recovering one’s senses after waking up. If the micro-nap remains “micro”, on the contrary it allows you to feel fresh, rested and to resume the course of your day with renewed energy.
What are the benefits of the micro-nap?
In Asia, the micro-nap is legion:
- In China, it is squarely enshrined in the Constitution, under the name of “Shui Wu Jiao”, literally “midday sleep”. It increases the productivity of workers, who get up particularly early.
- In Japan, “inemuri”, or “sleep when one is present”, is very well perceived. It sends a positive message, since it is associated with the idea that one works hard, to the point of falling asleep anywhere, anytime.
But the micro-nap practiced in Asia hides a deeper problem: the lack of sleep of the populations, whose long working days are a real factor of chronic fatigue.
However, the principle of regenerating micro-naps, at home or even at work, has been echoed. So much so that science has looked into its possible benefits.
- A 2005 study (2) showed, in subjects subjected to a micro-nap, an improvement in alertness and performance and a reduction in fatigue . Also the flash nap would recover energy.
- A second study, conducted in 2008 (3) , concluded that memory functions improved in subjects taking a micro-nap.
- In addition, micro-naps would act directly on the quality of sleep in general. The combination of a short 30-minute nap and moderate-intensity sports at the end of the afternoon would be a source of well-being and allow you to regain quality sleep (4) .
- Naps in general are beneficial to cognitive performance and alleviate mood disturbances . Moreover, the effects of the nap are greater in an elderly person than in a young person (5) – a data which is hardly surprising, since it is recognized that the quality of sleep deteriorates with age.
- Finally, a recent study from 2019 (6) claims that micro-naps have positive effects on muscle pain, fatigue, but above all stress .
It is therefore now accepted by the scientific community that the micro-nap has many benefits. That was all it took for some companies to introduce the practice within them, or even to set up “nap spaces” on their premises, so that employees could rest there… Thus, in Silicon Valley, some start-ups have embraced the “power nap” trend, attracting talent from around the world. Large German companies, like BASF or Opel, have provided rest areas for their employees. In France, the practice of micro-naps in companies is still marginal, although 12% of managers would be in favor of the practice of naps at work (7) .
How to include the micro-nap in your daily life?
The moment of the micro-nap
The natural circadian rhythm (i.e. biological sleep-wake rhythm) dictates that each individual, despite subtle differences, experiences:
- A productivity peak around 11 a.m.
- A drop in speed at the beginning of the afternoon, around 1 p.m. or 2 p.m.
- A boost of energy during the afternoon
The micro-nap makes it possible to overcome this temporary fatigue. Also, it should be said that the most restorative nap is the one that responds to falling asleep. It will therefore be wiser to take a micro-nap in the early afternoon (after lunch ).
However, there is no fixed rule. For example, the micro-nap is very beneficial to night workers, if they practice it during the night . Ditto for a truck driver, who is strongly advised to stop every two hours, even if it means taking a micro-nap, and thus avoid the risk of an accident. Also, the micro-nap can be practiced at will, when the need arises.
The context of the micro-nap
To be truly restorative, the micro-nap should preferably take place in a place that lends itself to it. The quieter the place and free from disturbing stimuli (like noise), the more restful the sleep will be. The micro-nap can be practiced sitting or lying down, provided that the head is resting, in order to avoid neck pain. Also, it is quite possible to put your head in the crook of your arms, resting on a table or desk, or to rest your head on a folded garment (for example in transport). However, the ideal remains the lying position, which is more natural for sleeping .. Finally, it is important to program your alarm clock, to respect the recommended duration during a micro-nap (5-20 minutes). Newbies to the micro-nap will certainly have a little trouble waking up. But this difficulty tends to fade after a little practice.
The micro-nap technique
The micro-nap is within everyone’s reach. Some people have a greater ability to fall asleep “on command”, but anyone can learn and thus indulge in the “power nap”.
At the beginning, it is better to train in a context conducive to falling asleep: lying down, calm environment, half-light. Then you just have to control your breathing rate so that it slows down. The heart rate should follow, and slow down in turn. It is also important to relax your muscles , to let go and not to think about anything. Thus, all the conditions conducive to falling asleep are met. Once the mechanism is well mastered, it is then possible to practice the micro-nap anywhere, almost on command.
Finally, some advocate the “Andrew Weil method” (8) , named after a researcher from Arizona. He has developed his own method of falling asleep, inspired by yoga : the 4-7-8. It consists of regulating breathing, following a very specific rhythm:
- Exhale all the air contained in the lungs.
- Close your mouth and inhale gently through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale loudly through your mouth for 8 seconds.
The maneuver must be repeated three times to be effective. It would be unstoppable, because it would provide the body with a higher dose of oxygen than “normal” breathing, and would thus contribute to calming the parasympathetic nervous system, directly involved in triggering stress .
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.