In the Office, on Horseback, in the Metro, on the Battlefield…

Imagine yourself sitting in an office in Japan. At first glance, the atmosphere seems just like any other workplace – the clicking of mice and keyboards, hushed conversations, the occasional joke followed by muffled laughter. Suddenly, right after lunch, as you pack away your bento boxes, something unusual happens. People push their chairs away from their desks, lean back, close their eyes, and… sleep! It’s 1:00 PM, and the entire office falls into an eerie silence. Everyone, as if on command, slips into a synchronized nap. Fifteen minutes later, they open their eyes, stretch, and calmly resume coding as if nothing had happened. What you just witnessed is a survival technique dating back to the samurai of Japan’s Sengoku period – inemuri (居眠り), literally "sleeping while present," or a state of semi-conscious rest. This ancient art of on-demand napping, deeply embedded in Japanese culture, has traversed centuries from bloody battlefields to today’s offices of programmers, stockbrokers, and salespeople.

You can witness similar scenes across Japan – in metro stations, parks, and even restaurants. People sleep in the most unusual places: standing on trains, sprawled on park benches, and sometimes even on the floor of a station (public floors in Japan are nearly sterile). However, not everyone realizes that this phenomenon isn’t merely a result of Japan’s infamous overwork culture. It isn’t just exhausted high school students preparing for entrance exams or overworked corporate "salarymen." Inemuri is a centuries-old technique rooted in Japan's tumultuous history, during the Sengoku period—a time of relentless warfare and intergenerational conflict, when life was a brutal, never-ending battle. Back then, a samurai’s life unfolded not in the comforts of Edo’s stately homes but on the battlefield, in forests and mountains. Minimal rations, constant physical exertion, and the need to stay perpetually alert meant that quality sleep was a luxury. Short naps – sometimes in armor, standing, or even on horseback – could be a matter of life and death.

Today, modern psychological and neurological research confirms the value of such short naps. They rejuvenate the mind, enhance concentration, reduce stress, and boost productivity. Inemuri is an art worth mastering, which is why it is even recommended for fatigued long-distance drivers. In the following sections of this article, you’ll learn how inemuri is practiced in Japan today, its samurai origins, and how it works to benefit both body and mind. Let’s dive in!

Inemuri in Japan

Inemuri: A Cultural Element

Inemuri (居眠り), literally "being present while sleeping," is much more than a simple nap. It is a refined art of on-demand rest, integrated into Japan’s daily life. While countries like Spain or Italy have their tradition of a longer siesta, Japanese people take a different approach. Their short, often no longer than fifteen-minute naps, can happen almost anywhere – at the office desk, on the metro, or even at a bus stop. Interestingly, these naps aren’t perceived as a sign of exhaustion (as foreigners often misinterpret them) or laziness. Instead, they are seen as a smart and effective way to utilize time.

In Western cultures, public napping is often frowned upon as inappropriate. In Japan, however, scenes of people dozing off on trains or park benches are as common and unremarkable as the waving maneki-neko figurines in restaurants or manga-style advertisements scattered across Tokyo.

Inemuri at Work

Inemuri is a widespread practice in Japanese offices that may bewilder foreign visitors at first. After the lunch break, some employees lay out towels or pillows on their desks, rest their heads on folded arms, and drift off to sleep. In many companies, employers even provide specially designed reclining chairs to support this practice.

Nobody looks down on employees who nap in this manner, nor do they make comments about it. After fifteen minutes, everyone wakes up, stretches, and returns to their tasks (though the timing can vary depending on workplace culture). In many firms, inemuri is fully accepted as long as it does not disrupt team productivity.

However, inemuri is more than just a quick nap. It is also a skill that involves maintaining a certain level of readiness – a person should be capable of waking up instantly if called upon or if the situation demands it. This shows that even sleep in Japan is part of a conscious approach to self-discipline, not an excuse to escape responsibilities. Much like 500 years ago, when samurai had to be prepared to spring into action at the slightest sound of danger, today’s workers practice this subtle balance between rest and awareness.

Inemuri in Public Transport

If you've ever traveled on a Japanese train, you've likely seen people dozing off to the rhythmic sway of the carriage (though you may not have noticed much swaying, particularly in large urban areas). Passengers often sit with their eyes closed, leaning against windows or handrails. Inemuri is commonplace here – people nap but instinctively sense when their station is approaching. Many even use smartphone apps that wake them up right before they reach their destination, utilizing GPS technology.

Japan’s remarkably low crime rate allows residents to nap in public without fear of theft. A bag tucked under the head serves both as a pillow and a safeguard for belongings. Even during rush hour, when trains are packed, no one minds if the person next to them dozes off for a while. This harmonious respect for others' personal space is a distinctive feature of Japanese culture.

Inemuri in Public Spaces

Stroll through Tokyo’s parks, and you’ll see people resting on benches, dozing under trees, or lying on the grass. In cafes, some customers nap at their tables for a few minutes. Even at festivals or public events, it’s common to spot individuals closing their eyes briefly to recharge. Nobody laughs or judges them, and there are no assumptions of drunkenness or hangovers.

This social acceptance of inemuri stems from a deep understanding that sleep is a natural and essential process for regenerating both body and mind. It helps Japanese people maintain their demanding pace of life without sacrificing brief moments of rest. For them, inemuri is more than just a nap – it’s a philosophy of balance between responsibility and self-care. Or perhaps, it’s the ultimate pursuit of productivity, akin to the "ideal corporate employee." Or, just as fittingly, the ideal warrior always ready to strike. After all, we’re in the land of the samurai – let’s see how they practiced inemuri 500 years ago.

Inemuri in the Sengoku Era

What Was the Sengoku Period?

The Sengoku period (戦国時代, "Warring States Period") was one of the most turbulent and violent eras in Japanese history, spanning the 15th and 16th centuries. For over four generations, the country was engulfed in constant conflict among local daimyō (feudal lords), who vied for control over lands and influence. Alliances shifted like a kaleidoscope, and betrayals and sudden attacks were part of daily life. Each day could bring another battle or castle siege.

Warriors of this era lived in a constant state of readiness, fighting not only enemies but also hunger, exhaustion, and uncertainty. Their homes were the forests, mountains, and battlefields. Every moment of rest had to be carefully managed, as a brief, high-quality nap in armor – the original "power nap" – could mean the difference between life and death.

The Daily Life of a Samurai in the Sengoku Period

There was no time for luxury or comfort. The soldiers' diet, consisting mainly of dried rice (gohei-mochi), dried fish, and vegetables, was simple and designed to provide only the minimal energy needed to survive. Samurai often had to endure days on dry rations (or sometimes without any food at all), with streams or random wells along their path as their only source of water.

Physical exertion was nearly beyond human endurance – marching for miles in full armor, continuous skirmishes and sieges, all under harsh weather conditions, often without any shelter from rain or cold. Yet, sometimes the most formidable opponent was not an enemy but exhaustion. Sleep deprivation weakened both the body and mind, and on the battlefield, fractions of a second could determine success or failure – one wrong move, one moment of inattention, could mean losing a limb, spilling one's entrails, or being decapitated.

For this reason, the ability to recover quickly, even for a few minutes, was vital to the samurai. In a life-or-death situation, who wouldn't want to increase their chances of survival in any way possible? Inemuri became an essential survival technique under such conditions. A samurai had to learn how to sleep at any opportunity – while marching, on horseback, or during a brief pause between battles. Moreover, this sleep could not be deep. A warrior needed to be ready to wake instantly and spring into action at the slightest signal of danger.

Samurai Sleeping Techniques

Warriors developed various sleeping methods to maintain their vigilance. For instance, they often slept in a seated position, with one hand resting on the tsuka (柄, sword hilt), ready to draw their weapon at any moment. Others would lean their backs against a tree trunk or rock to prevent their bodies from collapsing to the ground upon waking abruptly. Even on the battlefield, there were moments when commanders ordered short rest breaks – samurai would set up guards and take advantage of a few minutes of sleep to regain their strength.

Historical war chronicles describe instances where inemuri literally saved lives. A warrior, exhausted after an all-night battle, would take the opportunity to nap on horseback under the cover of trees. Just ten minutes of sleep could sharpen his mind, allowing him to react swiftly to a surprise attack and turn the tide of battle in his favor. It may seem absurd – fighting for your life, taking a 10-minute nap, then returning to the fight – but it followed a strict logic. An inemuri nap preserved the reflexes and speed needed to fend off a deadly blow from the enemy.

This ability to sleep on command, rooted in the brutal Sengoku period, has survived to this day as a part of Japanese culture. Although modern Japanese no longer fight on battlefields, life in the urban jungle, filled with pressure and obligations, requires similar methods of recovery. Inemuri is thus both a legacy of the samurai and a practical tool for coping with the demands of the modern world.

Modern Research on Inemuri and the Power Nap

How a Short Nap Works

The short nap, often referred to as a "power nap," is a regeneration technique that has been studied by scientists worldwide for years. Research conducted by experts such as Dr. Sara Mednick from the University of California, author of Take a Nap! Change Your Life, demonstrates that a mere 15-20 minutes of sleep can significantly enhance cognitive functions. During a short nap, the brain enters the light sleep phase (NREM stages 1 and 2), during which the body begins to relax and brain activity slows, allowing for rest.

The duration of the nap is crucial. After approximately 30 minutes, the brain transitions into deep sleep (NREM stage 3), where the body initiates processes of deep recovery, such as cell repair and immune system strengthening. Waking during this stage can result in what is known as "sleep inertia" or grogginess – a feeling of disorientation and lethargy. Therefore, the optimal nap should not exceed 20 minutes, allowing one to wake up refreshed rather than disoriented.

Interestingly, NASA conducted studies on pilots and astronauts, discovering that a 26-minute nap improved their performance by 34% and enhanced concentration by 54%. This provides compelling evidence of the power nap’s effectiveness in situations demanding high precision and mental acuity.

Health Benefits of Inemuri

Many institutions, including Harvard University and the National Institutes of Health, have conducted studies on the benefits of short naps, demonstrating improvements in key areas of health and productivity.

One of the most notable benefits is increased creativity. Scientists at MIT conducted studies involving creative problem-solving tasks, finding that participants who took a 20-minute nap between tasks performed significantly better. During the NREM stage 2 of sleep, the brain processes and reorganizes information, allowing for the formation of new connections – a phenomenon often described as a "flash of genius" after rest.

Additionally, inemuri enhances concentration and reduces stress. Research by the European Sleep Research Society revealed that individuals who regularly practiced short naps had lower cortisol (stress hormone) levels and showed greater ability to focus on tasks. Daytime sleep also aids in nervous system recovery, leading to improved emotional stability and greater psychological resilience.

Short naps also benefit the cardiovascular system. Researchers in Greece discovered that people who regularly took naps were at a lower risk of heart attacks and other cardiovascular diseases. This mechanism is linked to lowered blood pressure and improved blood vessel flexibility. Moreover, short naps boost the immune system by promoting the production of lymphocytes, which play a crucial role in combating infections.

Drawbacks and Limitations of Short Naps

Despite their many advantages, short naps also have some limitations. One major issue is the so-called "long nap syndrome," in which a person sleeps for too long and wakes up feeling groggy. As mentioned earlier, setting an alarm for 15-20 minutes is key to avoiding this undesired effect.

Individual differences also play a significant role. Not everyone responds to short naps in the same way. For some, they can be revitalizing, while others may feel restless or experience difficulty falling asleep at night. Research by the Sleep Research Center in Japan suggests that individuals with chronic insomnia should approach napping with caution to avoid disrupting their nighttime sleep cycles.

Differences in How Naps Are Perceived – Europe vs. Japan

If you were to take a nap at work in Poland or another European country, you would probably face criticism or at least surprise ("What were you doing last night?!"). In our culture, sleeping during work hours is often associated with a lack of professionalism, laziness, or poor time management—sometimes even with drinking or partying the night before. In contrast, in Japan, seeing someone napping at their desk, at a bus stop, or even during a business meeting doesn’t provoke negative reactions. Quite the opposite—it is often seen as a sign of full commitment and dedication to one’s job, professionalism, and efficiency.

Why such a difference? It boils down to differing views on productivity. In the West, productivity is often measured by the number of hours worked without breaks, and any rest during the day is seen as wasted time. In Japan, however, a more holistic approach prevails—human efficiency is understood to depend on a balance between effort and recovery. Inemuri ("sleeping while present") allows workers to quickly regain energy so they can continue their tasks effectively. However, before we embrace this perspective, it’s also essential to recognize the darker sides of Japan’s work culture (see: Work Culture in Japan - Toxic Relationships, Karoshi, or Death from Overwork, and the 16-Hour Workday).

Japanese work culture is deeply rooted in concepts of loyalty to the company and the pursuit of perfection. Traditionally, employees—especially so-called salarymen—often work overtime, participate in company social events, and maintain good relationships within their teams. Under such conditions, a short nap becomes a necessity rather than a privilege. Thus, inemuri is not seen as laziness but rather as a tool to maintain high productivity.

How Inemuri Shapes Perceptions of Employees

In Japan, sleeping at work—when done with discretion and discipline—can positively influence an employee’s image. Inemuri serves as evidence that someone is so committed to their responsibilities that their body needs a brief moment of recovery during the day. Team leaders who practice inemuri do not lose authority—in fact, their ability to rest effectively is often viewed as a sign of wisdom and experience.

Japanese companies are increasingly recognizing the benefits of such practices and are implementing measures to facilitate short rest breaks. Some corporations even provide dedicated rest areas with comfortable chairs where employees can take a brief respite. For example, Itoki Corporation introduced "sleep capsules" that allow for quick naps in the office.

In Western countries, awareness of the benefits of short naps is gradually increasing. More and more companies, especially in the tech industry, are adopting similar solutions. Google, for instance, offers "relaxation rooms" where employees can take power naps during the workday. However, the cultural difference remains—while inemuri is a natural part of everyday life in Japan, it is only beginning to be seen as an effective tool for mental and physical well-being in the West.

Inemuri is much more than a sleep technique—it reflects the Japanese philosophy of balancing hard work with recovery. It helps people thrive in demanding professional environments, maintaining both high productivity and good health.

How to Practice Inemuri

Choosing the Right Place and Time

It may seem obvious, but in inemuri, selecting a suitable place that allows for a brief, peaceful nap without disturbing others is crucial. In the office, the best option is to find a quieter corner—this could be a relaxation area, an empty conference room, or your own desk if the workplace culture permits it. It’s important that the chosen location is relatively quiet and discreet, allowing for rest without excessive noise.

When it comes to public transportation, Japan’s metro and trains are ideal environments for short naps. Despite the high number of passengers, there is a surprising calm during rush hours because Japanese commuters respect each other's space and avoid loud conversations. It's best to sit near a wall or window for extra support and comfort while sleeping. On longer journeys, such as on the shinkansen, a window seat minimizes the chances of being disturbed by other passengers getting on and off. In Polish public transport, inemuri is also possible, though there are additional challenges...

Techniques for Effective Napping

Although inemuri may seem spontaneous, it requires specific techniques to ensure quick sleep and a secure rest. One commonly used method is placing a bag under your head as a pillow. This not only provides comfort but also protects personal belongings from theft—by keeping your bag close, you reduce the risk of losing valuable items.

If your nap takes place on public transport, it's helpful to prevent oversleeping and missing your stop. In Japan, apps like WakeMeHere are popular, activating an alarm as you approach your destination. Alternatively, you can set a gentle alarm on your phone, ideally combined with headphones, so as not to disturb other passengers.

The duration of the nap is also crucial—it should not exceed 20 minutes. Sleeping longer risks entering a deep sleep phase, which can lead to disorientation and fatigue upon waking. Setting an alarm ensures that you wake up at the right moment.

Inemuri and Behavioral Etiquette

Japanese culture emphasizes respect for public spaces and other people, which extends to inemuri. While sleeping in public is accepted, discretion is important. It is frowned upon for a sleeping person to disturb their surroundings by snoring, talking in their sleep, or assuming an inappropriate posture. Therefore, it’s helpful to maintain a proper position, such as sitting with your back straight and your head resting on your hand or bag.

Awareness of hierarchy and social norms is also significant. In some workplaces, younger employees may feel pressured to avoid napping during work hours, even if their senior colleagues practice inemuri freely. It's essential to adjust your behavior to the prevailing atmosphere—inemuri should be practiced with sensitivity, respecting the rules of the environment.

Ultimately, the art of inemuri involves balancing recovery with awareness of one's surroundings. It requires discipline, but when practiced correctly, it enables effective rest even in the most intense everyday situations.

Techniques for Inducing Conscious Sleep on Command

Practicing inemuri goes beyond finding the right place and position. To fall asleep quickly, both samurai and modern Japanese use techniques that help the body and mind enter a light sleep state. Here are a few methods that may aid in achieving this state—those familiar with mindfulness practices will recognize many of these techniques from meditation.

1. Focusing on the Breath

Controlling your breath is one of the most effective relaxation techniques. Slow, deep breaths help lower your heart rate and relax your muscles. The technique involves taking a few deep breaths, focusing on a prolonged exhale. One popular method is the 4-7-8 technique, also used by military personnel:

• Inhale through your nose for a count of four.
• Hold your breath for seven seconds.
• Exhale slowly for eight seconds.

This cycle is repeated several times, allowing the body to enter a state of relaxation conducive to quick sleep.

2. Visualization of Calm

Imagination is a powerful tool for inducing relaxation. During visualization, you can picture a peaceful place such as a forest, beach, or mountains—somewhere that evokes a sense of safety and tranquility. This technique redirects attention away from the stress of your surroundings, allowing the mind to gradually unwind. In Japanese culture, people often imagined the sounds of nature, like the rustling of bamboo in the wind or the gentle splash of water in a zen garden.

3. Focus on Contact Points with the Ground

This technique involves directing your attention to the points where your body touches a surface—such as your feet on the ground, your back against a chair, or your head on a pillow (or bag). Concentrating on these contact points helps ground you in physical sensations, reducing the flood of thoughts and making it easier to fall asleep quickly.

4. The Shikan-Taza Technique

Japanese mindfulness practitioners teach how to sleep while maintaining partial awareness of one’s surroundings. The goal is not to completely disconnect from the world but to maintain subtle awareness of the sounds and activities around you. This allows for quick reactions to potential danger, a crucial skill for samurai in precarious conditions. This technique resembles a state of light sleep in which the brain functions on the threshold of consciousness, sustaining minimal alertness.

5. Programming the Wake-Up

The human body can be "programmed" to wake up at a specific time. Before napping, you visualize the moment of waking and mentally repeat the number of minutes you intend to sleep (e.g., "I will wake up in 15 minutes"). This technique, known from zen practices, works best for those who regularly train with short naps and maintain a consistent sleep rhythm. It is less effective for beginners.

6. Sensory Support – Using White Noise

In offices or public transport, complete silence is not always achievable. To minimize noise distractions, you can use white noise—sounds evenly distributed across various frequencies—that effectively mask external stimuli. Apps generating white noise, such as ocean waves, rain, or gentle wind, can provide helpful auditory support.

7. Creating a Pre-Nap Ritual

Practicing inemuri regularly can be more effective with a personalized pre-nap ritual. This could include a consistent series of actions such as stretching your arms, taking a few deep breaths, or arranging your bag as a pillow. Repeating these activities signals to your brain that it’s time to rest, accelerating the process of falling asleep.

8. Positioning the Body Comfortably

Although inemuri does not require full comfort, proper body positioning is important to avoid pain or muscle strain. In an office, resting your head on your arms or bag can help avoid excessive neck strain. In public transport, it’s best to lean your head on a headrest or wall for additional support.

Conclusion

The practice of inemuri also shapes how time is perceived in Japan. For many Japanese people, time is not rigidly divided into blocks of work and rest but flows flexibly, allowing spontaneous moments of recovery throughout daily responsibilities. Over centuries, this ability was appreciated not only by samurai but also by artists and zen monks, for whom brief moments of reflection and rest held both practical and spiritual significance. For instance, monks during long meditations often used a practice known as mokuso (黙想)—a short pause for breath and mental reset, with effects similar to a modern power nap.

We can view inemuri as a proposal for maintaining a balanced approach to life. Regularly taking short rest breaks can not only boost productivity but also improve mental and physical health. As research shows, even 15 minutes of conscious recovery can be more valuable than hours spent in overworked exhaustion. Perhaps it’s time for us—following Japan’s example—to give ourselves permission to pause, not as a sign of weakness but as a method of wise self-management.

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"Strong Japanese Women"

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    未開    ソビエライ

 An enthusiast of Asian culture with a deep appreciation for the diverse philosophies of the world. By education, a psychologist and philologist specializing in Korean studies. At heart, a programmer (primarily for Android) and a passionate technology enthusiast, as well as a practitioner of Zen and mono no aware. In moments of tranquility, adheres to a disciplined lifestyle, firmly believing that perseverance, continuous personal growth, and dedication to one's passions are the wisest paths in life. Author of the book "Strong Women of Japan" (>>see more)

Personal motto:

"The most powerful force in the universe is compound interest." - Albert Einstein (probably)

  Mike Soray

   (aka Michał Sobieraj)

未開    ソビエライ

 An enthusiast of Asian culture with a deep appreciation for the diverse philosophies of the world. By education, a psychologist and philologist specializing in Korean studies. At heart, a programmer (primarily for Android) and a passionate technology enthusiast, as well as a practitioner of Zen and mono no aware. In moments of tranquility, adheres to a disciplined lifestyle, firmly believing that perseverance, continuous personal growth, and dedication to one's passions are the wisest paths in life. Author of the book "Strong Women of Japan" (>>see more)

Personal motto:

"The most powerful force in the universe is compound interest." - Albert Einstein (probably)

Mike Soray

(aka Michał Sobieraj)

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