Content

• To step
• Method 1 of 3: Take a nap effectively
• Method 2 of 3: Create an environment to sleep in
• Method 3 of 3: Try alternatives
• Tips

After taking a nap, you can think clearly again and concentrate better, so that you are more productive and aware of your surroundings. Whether you're at school, at home, or at work, learning to take a short nap is an indispensable skill. You can learn how to nap effectively, how to create the ideal environment in which to sleep, and what to do to rest when it is not possible to take a nap. Go to Step 1 for more information.

To step

Method 1 of 3: Take a nap effectively

1. Take a nap in the early afternoon. The best time to take a nap is between noon and 3:00 PM, as this is when your melatonin level is at its highest and your energy level is often lowest. If you're feeling sleepy after lunch, a long-term nap can make you more productive and awake in the long run. This is in contrast to gulping down an energy drink and then trying to keep working.
   • Try not to take naps after 4 p.m., especially if you have insomnia. Going to sleep too late in the day can make it more difficult for you to fall asleep and work hours at night when you really want to go to sleep.
2. Don't sleep too long. Ten to 20 minutes of sleep is usually best for a mid-day nap. If you sleep longer, you may be more sleepy after your nap than before. This means that you have to go through the entire waking up process for the second time that day. Just take a quick "sleep dive," but don't go for a long swim.
   • If you need to take a good nap because you slept badly the night before, try going for a full 90-minute REM sleep. Sleeping for an hour can leave you feeling groggy for the rest of the day, while 90 minutes of sleep - a full sleep cycle - can leave you feeling completely fresh again.
3. Set your alarm clock. Some people will not be able to fall asleep because they fear sleeping too long. So to take the stress out, set an alarm to wake you up, even if it's just for a 15-minute nap. This way you can easily go back to work. You can go to sleep now that you know that you won't wake up until it's already dark outside.
   • Use your phone to set a quick alarm or ask a colleague to observe for you and knock on your door after 15 minutes. Then do the same for your colleague.
4. Take caffeine before taking a nap. It may sound unnatural to you to have a cup of coffee just before going to sleep, but the caffeine has to go all the way through your digestive system before you feel that familiar caffeine rush. This will take about 20 minutes. Some people who take frequent naps swear by this method because you can get a short sleep before you wake up from the caffeine.
   • Have a quick cup of cold coffee right before you go to sleep and let the caffeine wake you up so that you are sharp and completely fresh again. It's still a good idea to set an alarm to avoid sleeping too long.

Method 2 of 3: Create an environment to sleep in

1. Darken your surroundings. Whether you're at work or trying to take a quick nap in your living room, you'll be able to rest better and fall asleep faster if you darken your surroundings. Close the curtains, turn off the lights, and lie down in a comfortable place.
2. Make sure it is quiet and there are no other distractions. No light, no radio, no television, no distractions. If you plan to lie down for only half an hour, then you really don't have to make a big deal out of it and try to put yourself to sleep by listening to a talk show on the radio for 15 minutes. Make sure it is completely quiet and start your nap right away.
   • Go to the bathroom right before you take a nap. It makes no sense to wake up after five minutes because you have to go to the bathroom.
3. Consider using white noise to block out background noise that is distracting. If it is difficult for you to fall asleep quickly, consider spinning quiet music (ambient drone for example), using white noise, or even turning on a fan to produce a low hum that noises from the outside world drowns out. Do whatever helps you fall asleep faster.
   • On YouTube, you can find ASMR videos with soothing close-quarters whispers or background noise that makes some people sleepy. It is an easy and free resource that can help you fall asleep or at least relax.
4. Lie down in a comfortable position. Try to lie down completely. Even if you are at work or in a place other than your bedroom, lie down on a sofa or make a soft spot on the floor where you can lie down and take a quick nap. Your nap will be too short to start feeling uncomfortable.
   • When you are at home, get into bed or on the couch. The sofa can be a good alternative, because it makes it easier for you to get up. This makes it less like lying down for a complete night's sleep and more like a short break during your day. Sleeping on the couch also makes it easier to get back to doing something after your nap.
   • If you're worried about getting into trouble at work, sit in the car during your break and recline the seat. If you are reluctant to take a nap at your desk during your break at work, find a place where you can be alone and sleep undisturbed.
5. Make sure to stay warm. Your body temperature drops when you fall asleep. So try to get ahead of that by bringing a blanket or putting on a long-sleeved T-shirt so that you stay warm enough to fall asleep. A nap isn't long enough to start worrying about finding a good sleeping position and a warm blanket. So do this before you lie down.
6. Just close your eyes and take a deep breath. Don't be afraid to fall into a deep sleep or worry about whether or not you get enough rest before your alarm goes off. That's really the best way to take a bad nap. Even if you don't fall asleep, closing your eyes for 15 minutes and relaxing is a great way to refresh yourself. Don't worry and relax.
   • If you are stressed about something and find it difficult to calm your mind, focus on your breathing. Try not to think about anything other than taking a deep breath in and out, which will allow you to fully recover. Even if you don't fall asleep, deep breathing breathing exercises are relaxing and effective.
7. Do not feel guilty. Taking a nap periodically during your day has been proven to make you healthier and more productive at work. Naps make you more creative, improve your memory and increase your productivity. Winston Churchill and Thomas Edison are famous examples of people taking naps. You really don't have to feel guilty about going to sleep when you need to rest. If you sleep in the middle of the day, you are not lazy, but rather enterprising.

Method 3 of 3: Try alternatives

1. Meditate. Instead of taking a nap, you can rest your mind and body without going to sleep. Create a quiet environment, sit on the floor, and focus on yourself only by breathing deeply. Try to clear your mind instead of going to sleep. Concentrate on watching your stream of thoughts as your thoughts form and disappear from your mind. Set an alarm just as you would if you were taking a nap. After meditation you can go back to work refreshed and awake without actually sleeping.
2. Take a walk after your lunch. If your energy levels often drop after lunch, then you are not alone. Instead of trying to go to sleep, some people find it more effective to do some light exercise to refresh themselves. Instead of taking a nap, go outside and take a short walk around the neighborhood. You can even just run around the building for a quick run to boost your circulation. Going out in the sun can wake you up and give you a much-needed boost of energy.
   • Some companies have their employees work at desks with a treadmill attached. If you have a treadmill at home, get ready to walk.
3. Play a short game. The middle of your workday may not be the best time to complete an entire mission in Skyrim, but Luminosity offers exercises to train your brain. Some people find these exercises refreshing because they give you a much-needed break and work your brain in such a way that you can get through the rest of the day without sleeping. You can also solve a crossword puzzle or a sudoku, with which you can briefly put your brain to work. Some people need this to break out of their monotonous routine and wake up again.
   • Find out if someone else at work likes the same game as you, such as chess. Keep a chessboard somewhere and play a game regularly. Take short breaks of 10 or 15 minutes to play briefly and then resume playing later. This breaks your routine and makes you think.
4. Avoid eating more and taking in more caffeine. Trying to fight your fatigue with "empty" calories and more cups of coffee in the afternoon can have the opposite effect. You may slow down and feel drowsy. Despite manufacturers' claims that energy drinks are the answer to your post-lunch fatigue, taking a short nap is a lot more effective than consuming empty calories. Try not to eat more when you are not hungry and avoid more caffeine.
   • If you do want to eat something, opt for a snack that is high in protein, such as a handful of mixed nuts. Nuts can satisfy your hunger and give you a fair amount of nutrients to burn. Keep some nuts in your desk to nibble on when you need a quick snack.

Tips

• Make sure you wake up slowly. This way you are less moody and you motivate yourself for the rest of your day.
• Sometimes you can get a headache from light after taking a short nap. So gently and gradually get your eyes used to bright lights to avoid headaches.
• Taking a short nap after studying can help you remember information.
• Make sure the room temperature is a few degrees cooler than usual.
• Maybe your nap is one way to avoid your to-do list. Do a short task on your list, or do a long task for a while to make you feel better. Your sense of accomplishment will help you relax.
• When you are at work, make sure no one can see you. Watch for cameras and other people peeking at you.