How to Take an Effective Micro Nap: Benefits and Tips

A micro nap is an effective way to improve your overall brain performance. We’ll tell you how to take a micro nap, as well as the physical and psychological health benefits that are involved.

What is micro napping and why is it helpful? If you are looking for a way to feel more energized and refreshed during the day, we’ve got the perfect solution. We’ll tell you more about the benefits and drawbacks of micro napping, as well as share some tips on how to do it properly. 

What is a Micro Nap?

A micro nap is a short nap that lasts a matter of minutes, not hours. An ideal micro nap should typically last no longer than 5 minutes. This type of napping is not long enough for you to be able to catch up on sleep, but instead, micro naps are a form of biohacking that allows you to increase your memory and transform your mood. The idea of a micro nap is to not go beyond the first stage of sleep, known as N1 sleep, where your body is in a ‘dozing off’ stage. Allowing your brain to be in this transitional stage of sleep means that you can allow your body to relax, while your brain is still sensitive to the external environment around you. 

What Are the Benefits of a Micro Nap?

Taking a micro nap has both physical and psychological health benefits, and some of these include: 

• Alertness: Research suggests that this is because your brain waves are shifted into other states while you are taking a micro nap. 
• Cognitive Flexibility: Micro napping can make you become more insightful as it normally allows you to feel closer to your dreams than you were previously, as it puts you in a ‘middle state’  called hypnagogia. This is a transitional state of consciousness between wakefulness and sleep. 
• Enhanced Creativity: A 2021 study found that the brain activity in N1 sleep ignites creative sparks.
• Lowers Blood Pressure: A French study has found that micro naps can even help to lower blood pressure, so there are physical health benefits involved too.

Sometimes micro sleep is unintentional, such as if you are so tired that you fall asleep for a few seconds whilst you are driving. So it is only safe to take micro naps intentionally. 

How Do You Micro Nap?

An effective micro nap should last no longer than about 5 minutes. If you still feel groggy and tired after a micro nap, it is a sign that you aren’t getting an effective night’s sleep, so you may need to fix your sleep schedule.  Some tips for micro napping include: 

• Turn off distractions. Optimize your sleeping environment by turning off any distractions such as your phone or tv.
• Set the mood. Choose a quiet space and dim the lights to help aid your sleep. 
• Focus on your breathing. This will allow your muscles to fully relax and can help to induce sleep.
• Set an alarm. Set an alarm to wake yourself up so that you don’t risk falling into a deep sleep. 
• Journal. Have a journal nearby where you can write down any dreams that you may want to remember. 

To help you transition after a micro nap, try splashing some cold water on your face, doing a few jumping jacks, or taking a brisk walk out in the fresh air.

Read on:

• How to Become a Morning Person (+ When it’s OK to Sleep in)
• Nighttime Routine: 12 Tips to Help You Sleep Better
• Herbs for Sleep: 7 Natural Sleep Aids

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