Content

• Steps
• Advice

Napping can keep you awake and refocused, boosting productivity, and boosting cognitive abilities. Whether you're at school, at home, or at work, learning how to take a nap is an essential skill. You can learn how to take effective naps, create the right environment for napping, and other things you can do when your surroundings don't allow naps. Please refer to Step 1 for details.

Steps

Method 1 of 3: Take effective naps

1. 

   Take a nap at noon. The best time to take a nap is between 12 o'clock and 3 o'clock, at which point your melatonin level is at its highest and your energy is at its lowest. If you're dealing with post-lunch drowsiness, a little naps can boost productivity and keep you awake in the long run, as opposed to drinking energy drinks and trying to overcome through sleepiness.
   • Avoid napping after 4:00 pm, especially if you have insomnia. Napping too late can make it difficult to fall asleep at night, when you need to go to bed.

2. 

   
   
   Do not take too much nap. A 10-20 minute nap is best. Sleeping more than this time will make you more sleepy than before as you have to go through the waking process again.
   • Also, if you really need to take a nap because you didn't get enough sleep the night before, try to get 90 minutes of REM (deep sleep) sleep. Getting 60 minutes of sleep can make you feel groggy all day, while 90 minutes - the cycle of a full night's sleep - can help you feel more alert.

3. 

   
   
   Alarm timer. Taking too long naps will actually cause some people to actually fall asleep. Set an alarm so you can wake up and get on with your work, even if it's just 15 minutes. You can rest with peace of mind knowing that you won't be sleeping overtime.
   • Set an alarm on your phone, or have a colleague wake you up by knocking on the door after 15 minutes.

4. 

   
   
   Use caffeine before napping. While it may sound unusual to drink coffee right before a nap, caffeine takes time to be digested before you feel sober - this usually takes about 20 minutes - so, Some people who are used to napping often use the caffeine method before naps as they will be the perfect wake-up agent.
   • Drink a cup of hot or cold coffee before a nap so that the caffeine can wake you up and help you feel alert and feel things clearer. You can also set alarms to avoid oversleeping.
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Method 2 of 3: Create the right sleeping space

1. 

   Create a dark environment. Whether you're at work or trying to take a nap in your living room, you'll be more alert and easier to fall asleep if the surroundings are dark. Pull the curtains, turn off the lights, and "curl" in a comfortable position.

2. 

   Eliminate noise and distractions. No lights, no radio, no TV, no other distractions. If you just want to rest for 30 minutes. You won't be able to fall asleep quickly if you listen to the 15-minute Sports Commentary program. Keep your surroundings completely silent and start napping quickly.
   • Use the restroom before you take a nap. Avoid letting yourself be "stuck" when you just take a nap for 5 minutes.

3. 

   Consider using white noise to eliminate other annoying background noises. If it is difficult to fall asleep quickly, use sounds, white noise, or even turn on a fan to create a low sound that can suppress other sounds in the world around you. . Do whatever it takes to help you fall asleep quickly.
   • ASMR videos on YouTube that record whispers or some kind of background sound that many find it easier to fall asleep while listening to them. This is an easy and free technique to help your mind drift or at least relax you.

4. 

   Lie to sleep in a comfortable position. Try to lie down completely.Even if you're at work or somewhere other than your bedroom, lie on an armchair, or spread a towel on the floor to form a soft surface to help you get your feet up. can lean on and fall asleep. They won't be too comfortable to fall asleep.
   • If you are at home, lie in bed or in an armchair. An armchair is more useful because you will be able to quickly wake up and move out of position and make it harder for you to fall back to sleep, making it a short resting period for you. If you sleep in an armchair, you should be able to easily resume your work right after napping.
   • If you are worried that you might get into trouble at work, take a nap in the car and lean your seat back. If you are allowed to take breaks but are not allowed to nap at your desk, look for a private place.

5. 

   Keep the body warm. Your body temperature will drop when you fall asleep, so prepare a blanket or at least a long-sleeved shirt to keep you warm while you sleep. There won't be enough time for you to take a nap if you have to constantly change positions or search for a blanket. So, have all your supplies ready before lying down.

6. 

   Close your eyes and take a deep breath. Don't worry about falling asleep or that you won't be able to get enough rest before the alarm goes off. This is not a good practice for naps. Even if you're not really sleepy, closing your eyes for 15 minutes and relaxing is a great way to keep you awake. Don't worry. Relax.
   • If you are worried about a problem and are having trouble staying calm, focus on your breathing. Don't think about anything other than deep breathing and this will help calm you down. Even when you are not sleeping, taking deep breaths is comfortable and effective.

7. 

   Don't feel guilty. Scientists have proven that regular naps will make you healthier and increase productivity. Napping promotes creativity, memory, and productivity. Winston Churchill and Thomas Edison are regular naps. You don't have to feel guilty about taking a break every time you need it. Taking a nap doesn't make you a lazy person, it helps you to be more proactive. advertisement

Method 3 of 3: Use alternatives

1. 

   Meditate. Instead of taking a nap, take time so that your brain and body can rest without going through sleep. Set up a quiet environment, sit on the floor, and focus on breathing deeply. Instead of trying to sleep, try to clear your mind. The alarm timer is similar to when you take a nap and enter the world of rejuvenation and alertness without having to really sleep.

2. 

   Go for a walk after lunch. If you often experience a lack of energy after lunch, you're not alone. Instead of trying to take a nap, many people feel more alert with light exercise. Instead of taking a nap, leave the company and take a walk around the neighborhood, or even go for a brisk jog around a company building to increase blood circulation. Sunlight will keep you awake and provide you with essential energy.
   • Treadmill with work desk is becoming a popular item in many companies. If you have an indoor treadmill, walk and work at the same time.

3. 

   Gaming. Break times between workdays won't be suitable for you to play time-consuming role-playing games such as Skyrim, but Luminosity games (memory improvement games) help train your brain. will bring the necessary rest and regeneration to your brain, allowing you to get through your workday without having to sleep. Likewise, crossword puzzles and Sudoku are brain-stimulating games that many people use to cope with daily dull routines and to become more alert.
   • Find out if someone in your company likes games similar to yours so they can play with them, such as chess. Place the board somewhere and check often to continue the game. Play a game of chess for a 10 or 15 minute break and then continue with the same action. This will help stir up your daily routine and help your thinking ability.

4. 

   Avoid eating and drinking too much caffeine. Trying to fight fatigue by supplying empty calories and coffee in the afternoon will backfire and make you sluggish and wobbly. Even though energy drink companies claim their products are after noon energy pills for you, a little nap at noon is more effective than filling empty calories. can. Avoid overeating if you don't feel hungry, and avoid consuming too much caffeine.
   • If you need to snack, stick to protein rich foods, such as legumes and nuts. They will help soothe hungry muscles and provide the necessary energy source for the body. Bring some beans and nuts to eat when you need a snack.
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Advice

• Wake up slowly. This will make you feel less uncomfortable and motivate you.
• Sometimes the light can give you a headache after a nap, slowly open your eyes to avoid a headache when you see the light.
• Taking a short nap while studying can help you store information.
• If napping is off your task list. To feel better, do a few small chores on the list, or part of the bigger task. The feeling of accomplishing something will help you relax.
• Keep the air temperature 1-2 degrees cooler than usual.
• If you are at a company, make sure you are unattended. Be careful with CCTV and who might snoop on you.
• If you are at home, before bed, imagine your "Happy Place" or the place where you feel most comfortable.
• Avoid napping in bed. This will make you want to sleep more than necessary.
• Use different types of background sounds to help you fall asleep. For many people music can be quite useful, for many others radio or audio books, sounds of nature / soothing music are agents that help them.