How to practice a good micro nap?

What is a Power Nap?

Power Nap, or flash nap … many names are given to the micro-nap.

This is simply summed up by a short break allowing all those who practice it to rest for a period of time between 5 and 20 minutes.

It is possible to classify the nap in three categories:

The micro-nap : It lasts less than 5 minutes and does not present any real sleep. It is a moment of relaxation that improves memory and attention.
The nap from 10 to 20 minutes : This nap consists only of light slow wave sleep. It is practiced in the early afternoon in a quiet place and lasts less than 30 minutes. It improves alertness, memory, performance and productivity.
The “sleep cycle” nap : It lasts one sleep cycle, i.e. between 30 minutes and 1 hour. It allows you to recover a sleep debt accumulated during the week.

Preferably isolate yourself in a quiet place, allowing you to let go completely.
Dim the light, for example with a sleep mask. Don’t plunge yourself into total darkness, you might forget yourself in a night mode sleep. In addition, your alarm clock will be easier and more pleasant.
Avoid visual distractions : no cell phone or tablet once you’ve taken your seat, they too need a break!
Optional : have a coffee! As surprising as it may seem, having a coffee before a nap can have beneficial effects on waking up. In fact, caffeine takes 20 minutes to take effect … the time it takes for a micro-nap!

Put your phone in “airplane mode”.
Find the most comfortable position, have the maximum amount of contact points between the body and the support on which you are installed.
Adopt the most comfortable outfit and get rid of anything that can bother you or tighten you up (glasses, belts, ties, etc.).
Choose an audio accompaniment (voice or music) to help stop “distracting thoughts”.
Allow enough time not to neglect the awakening phase and thus obtain the optimal benefits of the micro-nap: rest + tonicity + dynamism.