How a power nap can help make up for a short night's sleep. Based on a recent study by the INPES, nearly one third of all French adults ages 25-45 do not get enough sleep, and have difficulties waking up in the morning, with the feeling that something is missing... In this case, a good night’s sleep
Why are our nights cut short?
There are many reasons for sleepless nights, from the over-consumption of stimulants (coffee, soda, alcohol, tea) after 5pm to looking at TV, computer, or smartphone screens just before going to bed. As you know, blue light from screens suppresses the body's release of melatonin, thus disrupting your sleep. This is why it is widely recommended for those who get too little sleep to give up their screens a few hours before going to bed. Besides, sending out professional emails late at night makes you look rather obsessive.
In search of lost (sleep) time
In order to make up for lost sleep, it is possible to go to bed earlier than usual. However, as we are social animals, most of us prefer to maintain an active social life. Taking a cat nap during the day is thus a great way to compensate for a short night. The restorative benefits of a nap have been known to those who start work early in the morning since time immemorial. Nonetheless, there is still the question as to how long a nap should last.
As our sleep is organised into cycles, you need to sleep for approximately 1.5 hours - the time of a cycle - to recover from a sleepless night. While it is easy for freelancers who do business from home to simply move from the office to the couch, it becomes more complicated when you work in an office, or are overwhelmed with projects and there are already not enough hours in the day.
What is a power nap?
This is a short cat nap, also known as a power nap due to its energising benefits. The term was coined in 1998 by James Maas, professor at Cornell University and leading authority on the relationship between sleep and performance. The basic idea is to give in to fatigue and enjoy a short slumber without fully dipping into deep sleep, for a revitalising effect.
By avoiding the sleep inertia phase that occurs after 30 minutes, we wake up feeling fresh, rested and ready to take on the day. Better yet, this 10 to 20 minute nap erases the effects of fatigue for several hours. Sometimes even a few minutes can be enough to boost productivity.
A widely supported method
Still lagging behind, French companies have yet to fully recognise the benefits of a nap, whether it is short or long. However, things are beginning to change. Google, Uber and Ben & Jerry's, pioneering companies at the forefront of employee well-being, have been espousing employee naps for a long time. In fact, it's hard to accuse them of slacking off...
How to take a power nap
Simply sit or lie down in a comfortable position and set your alarm. You can also begin by holding a spoon or set of keys in your hand. When the object falls, it shows that you have been sleeping, and that now it is time to get back to work. Although these few minutes may feel like a luxurious indulgence in your working day, they will alleviate feelings of fatigue and improve concentration, making you much more productive. This napping process has been tested and approved by those who work in extreme conditions, from military personnel to surgeons.
A great ally during the holidays
Between two copious meals, a well-earned rest will, in fact, prove to be essential. Don't hesitate to lie down and recharge your batteries before devouring another plate of oysters and glass of white wine. Don’t forget that the holidays are also a time of rest and relaxation!
Be reasonable
And, last but not least, the advantage of a power nap, rather than a longer siesta, is that the less time you sleep, the lower your risk of bad breath. Remember, however, that keeping toothpaste in your desk drawer is not a sign of vanity, but rather of good manners, and protecting yourself from any faux pas.
A sleepless night? Sometimes a simple nap is not enough. As we are social animals, we often spend late evenings visiting friends. This can make your early wakeup call difficult, with signs of a restless night etched into your face: fatigue and a healthy glow definitely do not go hand in hand. Sometimes dark circles and puffiness cannot be diminished with a simple nap. Our Anti-Fatigue Under-Eye Patches
will help you avoid looking like a raccoon, when a nap is not enough.
Although power naps are great for temporarily fighting off fatigue on a busy day, they are no excuse for staying out all night long before an important presentation. It is important to be reasonable!
