Inemuri: The Japanese Art of Sleeping for 15 Minutes Anywhere and Instantly Regaining Energy

“The 9 Japanese Secrets” Series • Article #6

In Japan, falling asleep for a few minutes on the train, in an office, or even on a park bench is not only accepted: it is respected.
This practice is called Inemuri (居眠り), which means “sleeping while present” .

For the Japanese, especially in Okinawa, a short nap is an act of self-care. It doesn't imply laziness or a lack of discipline, but rather respect for the body. Centenarians have been practicing it for decades, and modern science confirms its benefits.

⭐ What happens to your body during a 10-20 minute Inemuri nap?

Sleeping for 10 to 20 minutes triggers a series of positive effects without entering deep sleep:

• It reduces cortisol (stress hormone) by up to 35% .

• It clears accumulated adenosine , which improves mental clarity.

• It strengthens memory and learning by activating stage 2 of sleep.

• It reduces blood pressure , promoting cardiovascular health.

• A 2021 Japanese study of more than 40,000 people found that those who take short naps have a 28% lower risk of heart problems .

The key is in the duration:
Never more than 25–30 minutes , to avoid falling into a deep sleep and waking up drowsy.

⭐ The 4 sacred rules of Inemuri (as practiced in Japan)

1. Maximum 20 minutes
   You can use a gentle alarm or the "key trick": hold a key in your hand; when it falls as you relax, you wake up.

2. Sitting or semi-reclining
   Keeping the body slightly upright helps to avoid falling into deep sleep and conveys the feeling of "being present".

3. Wherever, whenever
   Office, train, park, sofa… the place doesn't matter; it's the intention that counts.

4. Without guilt
   In Japan, taking a break is a form of respect for oneself and for the community.

⭐ How to practice Inemuri even if you have a job, children, or little time

🏢 Office version (10–15 min)

• Close the door or put on headphones with white noise.

• Rest your head on the table or the backrest.

• Set an alarm for 18 minutes.

🚆 Public transport version

• Sit in a corner or by the window.

• Use the mobile phone's vibration alarm.

• You'll wake up refreshed right at your stop.

🏠 Home version (the favorite in Okinawa)

• After eating, sit down in a comfortable chair or armchair.

• Cross your arms or rest them on the table.

• 15 minutes and you'll leave feeling refreshed.

⭐ Inemuri 30-day plan to boost your daily energy

Week 1 → One short nap a day (preferably after eating)
Week 2 → Add another short nap when you feel the slump (between 4:00 and 5:00 pm)
Week 3 → Practice in “difficult” places such as transportation, park benches or waiting rooms
Week 4 → Listen to your body: rest when it asks for it, without a clock

Typical results by day 30:

✓ Wake up without an alarm
✓ Much less coffee in the afternoon
✓ Greater clarity and concentration
✓ Feeling of “extra battery” throughout the day

⭐ Next article in the series (#7)

Next week we will explore:
“Moai: Japanese lifelong support groups that extend life more than diet or exercise.”

You will learn to create your wellness “tribe”, the greatest predictor of longevity according to Harvard.

⭐ Where will your first Inemuri nap be this week?

Tell me in the comments and I'll share the best trick for that spot. 😴
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