En imaginant que vous êtes déjà convaincu par la power nap, voici quelques conseils. Sinon commencez par lire cet article avec une interview de l’excellent Bruno Comby.
- You are not oblige to tell your colleagues and Manager what you will do even if I strongly recommend you to do not hide yourself when napping (don’t go to the toilets, that’s really less comfortable than your ergonomic chair)
- While it depends on people, ideal napping time is between 12:00 to 15:00
- Take a coffee before your nap (as the caffeine effect will start 30min after)
- For nap at work
- Put your computer and phone sounds off
- Update your Instant Messaging status
- Set-up a calm alarm countdown from 12 to 15 min. Maximum is around 25-30 when you start your deep sleep.
- Relax yourself in your chair, moving backward if possible
- Ideally put eyes mask and ear plugs
- Close your eyes and breath with your stomach
- I recommend the Ostrich Pillow and the Jawbone Up
- Clear your mind
- Push away any topics that stress you
- Concentrate on your breath
- If an issue come to the surface that you’re afraid not remember, wake-up and note it
- If some great ideas come to your mind, leave them without asking question, they may generate other mind connections
- Nap can be with or without sleep. So do not stress if you can still ear background noise. Just do not pay attention to them.
- Don’t feel guilty if you don’t nap. Some days have a busy agenda
- If you have a chance and if you feel the need, do a 2 to 5 min nap on your way to come back home
- If you start waking up earlier (which you should the next day of a nap), do not stay in your bed, wake up and start your day. Note also your wake-up time for couple of days. Then change your alarm clock for 10 min after that average wake-up time. This will work as an alarm just in case, your natural wake-up doesn’t work.
- Do not change your night schedule except that a good practice is to avoid computer or television at least 30min to one hour before going to bed. Simply take a paper book!
