Have you ever felt tired in the middle of your day while doing some tasks at your office?

If your answer is yes, have you ever heard about a micro nap?

The micro nap concept has appeared for several years. The power of micro nap is particularly noticeable and beneficial for those who practice it. It allows you to regain all your concentration and energy as soon as you need it.

If you do a micro nap when you are tired, you can easily collect the energy you need afterward. It will help you to finish a task properly, to be more alert and focused on your surroundings.

This is definitely a good idea. Because with a little training, anyone can do it!

Take a look at the power of the micro nap and how to do it.


What is a micro nap?

A micro nap basically refers to a nap that lasts from 2 to 6 minutes. Ideally, the micro nap should, therefore, remain short and not exceed more than 6 minutes in order to wake up before the deep sleep stage.

The micro nap belongs to the time of the first stages of sleep, namely light sleep and somnolence.

It means that you can relax but remain sensitive to the external environment around you. Once you wake up, you are fully operational and awaken to finish your day.


After seeing what a micro nap is, let’s see the numerous benefits of a micro nap.


Benefits of the micro nap

the power of micro nap and how to do it man happy

This energizing nap helps you to be more alert and concentrated, boost your mood and memory, and relieve stress and anxiety.


Improve concentration and alertness

The power of micro nap is mainly emphasized in the improvement of concentration and alertness.
This is the first benefit of a micro nap.
You can immediately regain concentration and alertness after a short nap.

Read –> 10 best foods to boost your brain 


Better memory

Another power of a micro nap is a better memory. When you do a micro nap, you regenerate your body and your mind naturally.

This is thus a way to better your memory in the short term.


Boost your mood

You may feel a little moody during your workday. Then, if you didn’t have a long sleep, it is probably the reason why you feel so. A lack of sleep can immediately destroy your mood.

Therefore, the power of micro naps is to better and sharpen your mood because your brain releases a hormone of happiness.

Related: 5 tips to develop your positivity


Relieve stress and anxiety

When you do a micro nap, your body produces a growth hormone that reduces stress.

It is also a good way to put your mood in a quiet and calm environment to forget and relieve all the flow of trouble in your mind.

Related -> Why Meditation is Good for Your Health Backed by Science


How to do a micro nap?

the power of micro nap and how to do it girl sleeping building

This can be difficult and confusing for those who have never tested the micro nap before. Indeed, by lack of habits, the time of falling asleep can take longer in the first trials. But the process is quite simple.

To fall asleep quickly, you need to be relaxed.

And in order to have the ideal conditions for falling asleep, you need to find a calm and quiet place in which you won’t be disturbed. As an employee, you can have some difficulties in doing it. Your company can allow you to do it or if you cannot find the ideal conditions, you can simply wear earplugs to create a calm and quiet atmosphere for you.

When the conditions are fulfilled, close your eyes and take a deep breath. The ideal thing is to empty your mind and focus solely on your breathing.

Then, control your breathing so that you can reduce your heart rate, relax your muscles and finally, induce sleep little by little.

It is also recommended to set an alarm to not fall into the deep and long sleep stage.

A useful tip to know: Adopting a different position from the one used at night is advised. It may allow the brain to differentiate a micro nap from a long sleep and thus avoid falling into a deep sleep.


The power of micro nap at a long term

the power of micro nap and how to do it girl at office

You can enjoy micro naps by programming them when you are tired.

As a student who wishes to revise their exams, for instance, a micro nap helps you to consolidate the learning memory.

Or as an employee, a micro nap after lunch helps you to be more productive and focused at work.

When you have succeeded several times to do micro naps in the perfect conditions, you can do them again in other situations that you don’t need the perfect conditions, such as on public transport for instance.

Therefore, you can easily practice it anywhere when you feel the need and the results are immediate.



A micro nap gives you immediate and positive effects on your health.

It does not only boost your concentration, mood, and alertness or grow your memory but also reduces stress and anxiety. The power of micro nap is also stressed out with your sleep stage.

The more you practice micro naps, the better it will be for your health and your daily life.

Whether you are an employee, a student, or just a person who needs to relax, the micro nap is definitively a good option for you.

Now that you know the power of the micro nap and how to do it. You just need to try and get the benefits of it.


Sources and further reading

SleepHabits: https://sleephabits.net/benefits-of-napping

Huffingtonpost: https://www.huffingtonpost.co.uk/entry/microsleep-brain-sleep-deprivation_n_56d9ed81e4b0ffe6f8e958e6



Photo by Marcus Aurelius from Pexels

Pixabay on Pexels.

Bruce-mars on Unsplash

Hernan-sanchez on Unsplash

Dai Ke on Unsplash


Categories: Health

Pret a train

Pret-a-Train is a team of personal trainers, expert in fitness. We deliver in person and online personal training and we also share some tips and advice to make you healthier and fitter. Be happy, be healthy.


Leave a Reply

Avatar placeholder

Your email address will not be published.