Power Nap

How To Take A Power Nap

1 Comment Entrepreneurship Health & Fitness

A big question I get when asked about my story is how I took naps in bathrooms a couple times a day when working at an Accounting firm. When it comes to sleep there are NUMEROUS factors that go into it (genetics, stress, mental state that day, physical exhaustion, etc), so it’s tough for me to give a one-size-fits-all type answer. Everyone is different, which means some people might have an easier time than I did, and others may have a harder time. Here’s my overview of taking a Power Nap and overall sleep hacking1

To give a brief overview, here is what I did. In the beginning, I would force myself to only get 3-4 hours sleep a night – this is essential. Therefore, the next day I would be extremely tired and would HAVE to rely on napping (and it was easier for me to fall asleep too). I would set my alarm for 24 minutes for a nap because I needed 4-5 minutes of buffer time in the beginning and then 15-20 minutes for the actual nap. It was difficult the first couple days, but after a while it became routine. I trained myself so I could literally fall asleep just about anywhere in less than 30 seconds, and never even had to set an alarm. With this insane schedule I was mentally alert for the entire day and had more time to put into music.

The issue with sleep is that you HAVE to sleep – there is no way around it. However, that doesn’t mean you have to sleep conventionally (i.e. 8 hours strait every night). The sleep schedule I was on is called Polyphasic sleep, as oppose to Monophasic which is what most of the Western world does. Rather than go into extreme detail about Polyphasic sleep vs. Monophasic sleep (which can be very intricate) I wanted to post this article about napping. Napping is crucial to being more productive and getting more things done throughout the day.

Here is a great picture displaying the different types of naps:


Note that if you want to take a nap, you are better off either taking a 10-20 minute nap OR a 90 minute nap. Keep in mind that if you do take a 90 minute nap (a full cycle) it will be harder to fall asleep that night at your usual time – this is why I will take a couple 10-20 minute naps throughout the day.

Another good method too is to wake up at an optimal time in the morning, which will eliminate grogginess and make it easier to stay on your nap schedule. The app Sleep Cycle is only $0.99 and it’s one of the best tools I’ve seen to figuring out how you sleep at night. It monitors your sleep and then wakes you up at the most optimal time so you don’t feel groggy. The best part about this app is you set an interval (ex. 7:45am – 8:00am) and it will wake you up at the best point during that interval.

When I first started pursuing my dream of DJing, Music Production, Entrepreneurship, and more, I was working at an Accounting firm. To make the most efficient use of my time, I would sleep only 3-4 hours a night. During the day, I would take 2-3 micro naps in the bathroom stalls at work (I have no idea what my co-workers thought I was doing).

As a result of my experience, I’ve received a ton of questions about how I could take a quick power nap. I take Power Naps/Micro Naps, and as weird as it sounds, it’s actually a skill that I’ve gotten better at. Here’s a video I made on all the techniques I use to take the best micro nap possible. If you’re looking for more information on sleep, check out Four Hour Body by Tim Ferriss or my video on Sleep Hacking.

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  1. Pingback: Sleep ANYWHERE with the TRTL Napscarf | Marc Freccero

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