12-minute daily naps
Channel: George Kao
Date: 2015-08-04

This is one of my "must do" practices everyday if I want to be clear, joyful, energized in my work:

Take a 12-minute nap.

More than about 15 minutes starts to make me feel groggy and unfocused the rest of the day.

But 12 minutes seems to be perfect for me.  I get up refreshed.  In fact I feel like a new person, compared to before the nap!  I feel optimistic again, and energized to do my work.

If you want to try it, here are 3 tips that are helpful for me:

TIP #1. Decide where and when to nap.  

For me it's on the living room couch where I have a blanket and pillow.  There I don't have to worry about changing into my PJs... I can nap in my work clothes.  

(And my cat likes to nap with me!)

I nap twice a day.  First, after breakfast.  I do about an hour of work in the morning then have breakfast.  Afterwards I feel some low energy so it's perfect nap time.  After the nap I feel great and can happily work until lunch time.  (I have my dog walk in that timeframe too, which is also when I do these videos!)

My second 12-minute nap is after lunch.  That gives me energy to work throughout the afternoon.

TIP #2. Set a timer (or alarm) so you don't sleep past 12 minutes.  This is important if you want to give this a real try.  

Every cell phone I've seen has an alarm or timer feature.

I actually set my timer for 13 minutes because it takes me about a minute to settle into the couch.

TIP #3. Don't worry about falling asleep.  

Just close your eyes, breathe easily, and *enjoy the feeling* of being supported by the couch, the pillow, the softness of the blanket.  

And let your mind drift as it likes, thinking whatever (bizarre) thoughts may arise, as your brain goes into a trance, a zone between wakefulness and sleep.  

Often I will also add in this technique: Breathing in while thinking of the word "healing", and breathing out while thinking of the word "joy" or "gratitude".  (and if possible, feeling what those words mean.)

Even if you don't fall asleep, relaxing for a few minutes like this, eyes closed, is beneficial for the brain and you will likely feel refreshed.

Lots of recent research has shown how important sleeps/naps are for the brain's consolidation of information.  A couple of related articles:

http://www.medcrunch.net/doubling-energy-productivity-12-minute-nap/
http://lifehacker.com/5950732/the-science-of-the-perfect-nap
https://en.wikipedia.org/wiki/Power_nap

Short naps like this will help your creativity!

Give it a try and let me know how it goes.

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