If you are suffering from lack of sleep due to lack of sleep, it is important to take a good nap. Instead of just casually taking a nap after lunch, actively use various nap methods. Features and effects of five types of nap methods, including “Nano Nap”, which is also a momentary nap, “Micro Nap” for about 1 minute, “Mini Nap”, “Power Nap”, and “Holiday Nap”, and more effective I will explain the tips of how to sleep.
“5 types of nap methods” divided by the length of sleep time
If you get enough sleep, your body clock works and you should feel less sleepy in the morning. If you feel sleepy 4 hours after waking up, you should think that you are not getting enough sleep. In addition, people who sleep on weekends longer than they sleep on weekdays by more than 2 hours are also considered to be sleep deprived.
Ideally, it would be good to secure a night’s sleep, but the reality is that it is difficult. In such a case, let’s actively take a nap. Even if you say nap, it varies depending on the time and purpose. Napping can be divided into five types according to the length of time you sleep, as shown below.
■ Types of naps
- Nano-nap (instantaneous nap): Instant to several seconds
- Micro nap (1 minute nap): tens of seconds to several minutes
- Mini nap: 10 minutes
- Power nap: 20 minutes
- Holiday nap: 90 minutes
The features and usage of each are explained below.
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What is Nano Nap?
A phenomenon called ” micro sleep ” occurs when the lack of sleep accumulates and reaches the limit where nerve cells in the brain are destroyed . Micro-sleep is happening when you think you’re awake for a moment, or when you open your eyes but don’t respond to a call. It protects the brain cells by stopping the brain for a short time, even if it is against consciousness. “ Nano Nap ” is an active micro-sleep .
Generally speaking, it means a nap of less than a minute, but I call a nap of less than a few seconds a “nano nap” because even a few seconds of sleep refreshes my mind. No special preparation is required to sleep with Nano Nap. Close your eyes and fall asleep for a moment in the same posture as before. When you wake up, move your body as much as possible, such as stretching, to get rid of sleepiness, and then return to your original work. This is a nap method that I want you to actively incorporate when you are thinking about planning or doing creative work.
What is a micro nap?
Get at least 6 to 8 hours of quality sleep at night, take a 20-minute power nap at lunchtime, and take a 10-minute mini-nap whenever you have time. On top of that, it is ideal to find an even shorter gap time and take a 1-minute nap (micro nap) .
If you take a micro-nap after you feel very sleepy, you may not be able to wake up in one minute, so it is recommended to go to sleep a little earlier before you feel very sleepy. If you start making more mistakes or your thoughts don’t come together, just close your eyes. It’s a little longer than Nano Nap, but it’s even more effective.
It’s only 1 minute, so you can make time even if you’re not in the office. If you are in the office, you can take a nap even while sitting on the toilet. One station on the Yamanote Line takes 1 to 3 minutes, so it’s a perfect 1-minute nap time. A positive attitude towards naps will protect your brain.
What is a mini nap? A 10-minute nap that is effective for relieving fatigue
It is said that John F. Kennedy, who was the president of the United States, also made it a habit to take this mini-nap several times a day. From previous research, objective data has been obtained that taking a nap of 10 minutes or more reduces sleepiness and fatigue, and enhances vitality. It also improves your logical thinking and car driving skills. In other words, a 10-minute nap refreshes your brain.
Take a mini-nap on your way to work, on the train home, or during your morning or afternoon break. Before you go to sleep, take a stable position and loosen any constricting items such as ties.
After working late, take a mini-nap on the train or bus. If you fall asleep here for a long time at once, you won’t be able to sleep when you get home. Therefore, it is important to maintain a “drowsy state” that repeats short naps and awakenings. Of course, before that happens, get a good night’s sleep and a daytime nap.
What is a power nap?
A basic rule of thumb is to take a 20 minute power nap between noon and 3pm . In 2014, the Ministry of Health, Labor and Welfare announced the 12 items for sleep, which recommends short naps in order to improve work efficiency in the afternoon. A nap in the afternoon is a preview of your sleep for the rest of the day. So, if you take a nap late in the day, it will negatively affect your sleep at night. So power naps should be done before evening. Also, short naps are best to wake up before the sleep is too deep, so 30 minutes for the elderly and 20 minutes for those under the age of 60 are optimal. Business people can no longer take a nap after their lunch break. Therefore, it is realistic to have lunch in the first half of your lunch break, then take caffeine with coffee, black tea, or green tea, and take a 20-minute nap in the second half. To avoid falling asleep too deeply, nap on your back at your desk or lean back in your chair. It is also recommended to use goods such as nap pillows. If you take caffeine before your power nap, the stimulating effects of caffeine will kick in when you wake up, leaving you feeling refreshed and ready to start your afternoon with a clear head.
What is a holiday nap? Effective sleep deprivation on holidays ・Nap for 90 minutes
Sleeping more than 20 minutes for young people, and more than 30 minutes for elderly people causes the brain to enter a deep sleep, making it difficult to get up on time and drowsiness even after waking up. Therefore, it is important to keep naps to no more than 20 minutes (30 minutes for the elderly) on weekdays.
However, if that alone doesn’t solve the lack of sleep on weekdays, take a 90-minute nap on the weekends (holiday nap) . 90 minutes is just the right amount of time to wake up in your sleep rhythm. However, a late nap can have a negative impact on your night’s sleep, so try to get up by 3-4pm.
Unlike short naps, holiday naps are best spent lying down on a sofa or bed. Of course, be sure to set an alarm to wake you up so you don’t fall asleep too much.
If you don’t have 90 minutes all together, you can take 20 minute naps 4-5 times a day. If the total amount of naps is around 90 minutes, you will get an effect similar to that of a collective nap.