Are you lethargic and unfocused at lunchtime? It's not the curry sausage in your stomach that's to blame; it's your internal clock that's to blame for the classic lunchtime slump. Just a few minutes of power napping will perk you up again if you follow these suggestions. When the Japanese are fatigued, they sleep - in meetings, on park benches, and in subways. You could think it's quite bold. The right to a nap in Japan, known as inemuri, is even enshrined in the constitution. People in other East Asian countries, such as China and South Korea, have learned what Americans seem to have forgotten: sleeping is good for you at any time of day.
Humans have a natural midday droop due to their circadian cycle. According to a chronobiology study, human performance reaches a low point between 1 and 2 p.m. We yawn, can't concentrate, and are generally ill. The day, however, is far from over. So why not take a nap in the middle of the day? It was just done by programmers in Silicon Valley. They coined the term "power napping" to describe their short sleep periods, which has now spread throughout Europe.
Ten to a maximum of 30 minutes of sleep is enough
Power napping, the nap for more power, replenishes our energy sources used up in the middle of the day - in just ten to 30 minutes. This amount of time is already enough for our body and psyche to recover. According to researchers at the University of Düsseldorf, as little as six minutes of sleep is enough to improve memory. However, it should never be more than half an hour. Because after that, a deeper sleep phase sets in, which makes it more difficult for us to wake up.
The fact that our energy reserves are empty around lunchtime and we reach a low point in our concentration is not so much due to the curry sausage or the potato soup that lies heavily in our stomachs. Rather, the inner clock is responsible: It is not only programmed for the 24-hour rhythm but also runs according to a twelve-hour pattern.
Thus, not only between three and four at night but also between 1 and 2 p.m., many functions in our organism are shut down. These include responsiveness, attention, motivation, and core body temperature. In order to quickly regain these functions, which are especially important at work, short naps are a good way to do so.
But power napping is not only good for short-term well-being. The health consequences of permanent overtiredness have not yet been fully researched. What is known, however, is that diseases such as burn-out syndrome or diabetes can develop if power is permanently drawn from overtiredness. Researchers at Hiroshima University in Japan also found that a regular midday nap reduces the risk of developing Alzheimer's disease by one-sixth.
How power napping works
While in East Asian companies, naps are taken in special quiet rooms as a matter of course, only a few German companies provide such places of retreat. Nevertheless, power napping is possible - if you make a few preparations.
The preparation
- Step 1: Determine the time of your personal break.
- Step 2: Test out the conditions: Where is there space? How much time do I have? What do I need?
- Step 3: Explore social acceptance: Will my nap be tolerated? Or will I be looked at askance from the side?
The time
Power napping is especially useful around 12:30 p.m. or around 2:30 p.m. This is related to our two-hour rest-activity rhythm, which restarts every day at about the odd hour: at 7 a.m., at 9 a.m., and so on. While our performance increases in the first 100 minutes of each cycle, it steadily decreases in the remaining 20 minutes. It is precisely this period that we should use for a rest phase. Switching off is easier now than at 1 p.m., for example, when the activity phase has just begun.
The place
If there is no restroom in the office, just use what is available. Rest your head on the desk. Or make yourself comfortable on the desk chair and put your feet up on an open drawer or wastebasket. If you prefer to stretch out, lie down on the floor. In the trade, there are also aids such as power napping pillows, couches, or masks. You decide which of these you need.
The environment
Consult with your colleagues before getting started. Explain what you're doing to them so you won't be interrupted. Close the door - if possible - and turn off your cell phone and radio.
Ready, set, go!
Switching off completely for a few minutes in the middle of the day is unusual and will probably cost you some effort. Don't have too high expectations at the beginning and simply close your eyes. Short sleep is an art that can be practiced and learned. Soft music in the background can help you relax, as can suggestions: small messages that penetrate deeper into your subconscious the more often you repeat them.
And how do I wake up again?
If you're afraid you won't wake up from your slumber in time, just set an alarm clock. But a safe method is also to have a cup of coffee before power napping. This is because the caffeine takes effect after about 20 to 30 minutes - just in time. However, power napping experts have another trick up their sleeves: the keychain method. To do this, you take a bunch of keys in your hand and form a fist. If you fall asleep, you will reach the next sleep phase after about 15 minutes, in which your muscles automatically relax. The bunch of keys falls to the floor and you wake up from the sound.
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