It is true that taking naps in the middle of the day can negatively affect your sleep, and when you don’t get good sleep at night, your energy is depleted the next day. This vicious cycle can be avoided by switching to micro naps, which are much shorter and won’t give you all that grogginess and take away from your quality sleep at night.
What Are Micro Naps?
A micro nap is a type of nap that is considerably shorter than your typical nap, often only 10-15 minutes in length. You might also see these labeled as power naps, as many business professionals use them to boost their energy and productivity. Or some people call them “cat naps”.
I’ve always heard them called “farmer naps”. Wheels would often take a quick “farmer’s nap” after lunch on weekends. This was the explanation passed down to him by his farmer forebearers: When horses were used for farming, the farmers would start early in the cool of the morning. They’d come in around noon, to eat the food that womenfolk had been preparing all morning. Lunch time was not rushed – unless a storm was brewing. Afterward, the workmen would find a cool spot for a short nap in the heat of midday. In less than half an hour, they were on their way back to the field where they would work till evening, and sometimes even in the light of the moon.
Whatever you call them, these short naps provide a quick boost of energy and mental clarity without the grogginess that often accompanies longer naps. Unlike extended naps that can lead to sleep inertia, short naps allow you to quickly return to your daily activities feeling refreshed and more alert. They are a caregiver’s secret! Sneak one in while your person is also napping, while they are watching tv or any other activity that you can count on them being safe for 10 minutes.
Benefits of Micro Naps
The first benefit to a micro nap is of course that they can actually help you to boost your energy! But there are also some other benefits to taking this type of nap in the afternoon. They can improve your alertness and cognitive performance, making it easier to concentrate and be productive. Micro naps can also enhance your mood, reducing stress and anxiety. In addition, these short naps can help mitigate the effects of sleep deprivation, giving you a quick and efficient way to recharge during a busy day.
How Long is a Micro Nap?
Keep them short. This type of nap should never be longer than 20 minutes, as that can actually do the opposite of what you want it to do. This time frame allows you to rest without entering the deeper stages of sleep, which can cause grogginess upon waking. A 10 to 20 minute nap is sufficient to boost your energy and improve your focus without disrupting your nighttime sleep.
Some, like Wheels, take their mini siesta right after lunch. Others will take their micro nap when they are about to hit the afternoon slump, which is around 2-3pm for most people. You want to avoid taking it much later than this, as that can negatively affect your sleep at night since it is a little too close to bedtime. This period aligns with the natural dip in your circadian rhythm, making it an ideal time to recharge. Avoid taking naps too late in the day, as this can interfere with your nighttime sleep.
Creating the Perfect Nap Environment
It is not always easy to just fall asleep for a nap quickly, so for a micro nap, your environment where you rest is extremely important. Find a quiet, comfortable place where you won’t be disturbed. Dim the lights or use an eye mask to block out light. Consider using earplugs or white noise to minimize distractions. A comfortable recliner or couch is ideal, as lying down in bed can make it harder to wake up after a short nap.
Waking Up from a Micro Nap
Waking up from a micro nap can be challenging if not done correctly. Set an alarm to ensure you don’t oversleep. Once you wake up, immediately expose yourself to bright light to help reset your internal clock and boost alertness. Stretching or light physical activity can also help shake off any lingering drowsiness and get you back into active mode. Don’t rely solely on naps for rest; maintaining a regular sleep schedule is crucial for overall health and well-being.
—–written by Charlene Vance —–
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