What is micronapping? Experts say it's the perfect way to get a 'festive energy boost'
Christmas. As much as we love it, the build-up to it and the day itself can be, quite frankly, exhausting.
So, what if we told you that there was an easy way to improve your energy levels this season that involves next to no effort? Enter: micronapping.
Micronaps are similar to a regular nap, but they are planned, controlled, and much shorter, so you don’t end up wasting an afternoon in bed when you need to be prepping for yet another Christmas party.
"Naps are often considered an easy way to quickly catch up on rest in busy times," TEMPUR sleep specialist and sleep counsellor, Thomas Høegh Reisenhus, says.
"During the extreme hustle and bustle of the festive season, being able to harness the power of mini-sleeps may be just what’s needed to genuinely enjoy all the parties, rather than resent the time and energy that they take up.
"A regular sleep pattern shouldn’t be sacrificed just because there’s a lot going on and naps shouldn’t be used in the place of a good night’s sleep; however, micro naps can give you that much-needed extra energy boost to help you through the action-packed days leading up to Christmas and the New Year."
What is a micro nap?
"A micro nap is a conscious and controlled period of rest which typically lasts between one and six minutes," Høegh Reisenhus explains.
"Be careful not to confuse this process with microsleeping, where people suddenly, involuntarily, and often unconsciously slip into a sleeping state for a matter of seconds, or power napping, which usually measures between ten and thirty minutes."
The sleep expert says that micronapping can be the ‘perfect solution’ to the festive season, as they have been linked to boosting mood, increasing energy levels, and improving memory recall.
"Given that they require less than ten minutes, a micro nap can easily be slotted into your crammed schedule, whether during a lunch break or between meetings or tasks," he adds.
"Purposefully short, a micro nap removes the risk of entering a deep sleep cycle, which, when interrupted or incomplete, can leave nappers waking up feeling groggy and even more tired than before. Instead, this short, purposeful period of stillness allows your brain and body enough time to slow down and enter a resting state in which you can enjoy a much-needed mini recharge."
He clarifies that a micronap is not a solution for anyone who is struggling with sleep, but rather a useful practice for helping people to maintain energy levels throughout the day.
How to micro nap
Høegh Reisenhus says there are several tricks to getting your micro nap just right.
1. Time it right
"In general, the best time to nap tends to be between 12.30pm and 2pm," he explains.
"This is when most people tend to experience a dip in alertness and increased feelings of fatigue due to our natural circadian rhythms. It also sits before 3pm, after which napping has a higher risk of interrupting your nighttime sleep routine; an outcome that would be counterproductive to enhancing rest."
He adds that the optimal time to micro nap will depend on the individual and what their sleep routine looks like.
"For example, early risers might find a late morning micro nap more beneficial, whilst those with the night owl (or wolf) chronotype may feel that one in the late afternoon works best for them," Høegh Reisenhus says. "Once you’ve established the prime micronapping time for you, the key is simply to keep it consistent.
"As the adage goes, practice makes perfect, and having a micro nap around the same time every day will enable your mind and body to adjust to, welcome, and make the most of this brief, restorative period of rest."
2. Short and sweet
One defining element of the micro nap, and what sets it apart from a regular nap or even a power nap, is its extremely short length.
"As its name suggests, it should be short, lasting for six minutes or less," Høegh Reisenhus says.
"Be sure to set an alarm to ensure that your micro nap doesn’t unintentionally overrun. You want to prevent your body from entering a deep sleep phase – which could leave you waking up feeling more tired than before – and ensure that your nap does not disrupt your daytime plans, which would likely induce energy-draining emotions of panic and stress."
3. Set the scene
Treat your nap just as you would your bedtime, and opt for a quiet, dark, and cool room, which is much easier to find when you’re working from home.
"To ensure darkness, invest in a high-quality eye mask with adaptive padding and an adjustable strap. Both design elements will provide added support and comfort, which will aid your ability to micronap," Høegh Reisenhus says.
"To limit noise disruption, choose a space away from the beeps, buzzes and chatter that surrounds us in our day-to-day lives. For an added barrier, consider using earplugs or noise-cancelling headphones too."
4. Be mindful
"It can sometimes be difficult to unwind and disconnect, especially in such a short period of time," Høegh Reisenhus says.
"If you find it impossible to sink into a state of relaxation by simply shutting your eyes for five minutes or so of rest, then consider using the time to practice mindful activities instead. Meditation can be a great way to shift your body and mind into a peaceful state in which you can recharge and boost mental clarity."
Høegh Reisenhus adds that, for those who prefer to have a more set focus to help them to unwind, they could try breathwork, journaling, or even gentle stretching as a restorative pause during the day.
"Ultimately, you can train yourself to micro nap so there is a lot to be said for giving it a try every day," he adds. "Especially when it comes to your sleep hygiene and mental and physical wellbeing."
Mental health: Read more
Mental health benefits of yoga, including better sleep and memory (Yahoo Life UK, 6-min read)
How to look after your mental health if you're spending Christmas alone (Yahoo Life UK, 4-min read)
Mental health benefits of a nap as half of Brits admit to snoozing after lunch (Yahoo Life UK, 5-min read)
