How to Take a Nap

Take a nap in the afternoon. The best time to nap is typically between 12 PM and 3 PM, when melatonin levels in your body are at their highest, and your energy is at its lowest. If you're struggling with post-lunch drowsiness, a short nap can boost your productivity and help you stay alert longer, unlike drinking an energy drink or fighting off sleepiness.

• Avoid napping after 4 PM, especially if you're prone to insomnia. Napping too late may interfere with your ability to sleep at night when you need rest.

Don't nap for too long. A nap of 10-20 minutes is ideal. Napping for longer than this can make you feel sleepier because you have to go through the process of waking up again.

• Additionally, if you really need to nap because you didn't get enough sleep the night before, aim for a full 90-minute REM sleep cycle. A 60-minute nap may leave you feeling groggy all day, while a 90-minute nap – a full sleep cycle – can help you feel more refreshed and alert.

Set an alarm. Napping for too long can cause some people to enter deep sleep. Set an alarm so you can wake up and get back to your tasks, even if it's just for 15 minutes. You can relax knowing you won't oversleep.

• Set an alarm on your phone or ask a colleague to knock on your door after 15 minutes to wake you up.

Use caffeine before napping. Although it may seem unusual to have coffee just before a nap, caffeine takes time to be digested before it helps you feel alert – usually about 20 minutes. That’s why many people who regularly nap use caffeine before resting, as it can be the perfect trigger to wake you up.

• Drink a hot or cold cup of coffee before napping so the caffeine kicks in and helps you stay alert and feel more clear-headed. You can also set an alarm to avoid napping for too long.

Create a dark environment. Whether you're at work or trying to take a quick nap in your living room, you'll fall asleep quicker and feel more refreshed if the surroundings are dark. Close the curtains, turn off the lights, and curl up in a comfortable spot.

Eliminate noise and distractions. Turn off the lights, the radio, the TV, and any other distractions. If you just want a quick 30-minute rest, you won’t fall asleep easily if you're listening to a sports commentary for 15 minutes. Make sure your environment is completely quiet to help you fall asleep quickly.

• Use the restroom before you nap to avoid being interrupted after you've just fallen asleep.

Consider using white noise to block out other disturbances. If you have trouble falling asleep quickly, use sounds, white noise, or even turn on a fan to create a low-level background noise that drowns out other sounds around you. Do whatever helps you relax and drift off faster.

• You can find ASMR videos (which promote relaxation) on YouTube, featuring whispers or soothing background noises that many people find helpful for falling asleep. It's an easy and free method to calm your mind or at least help you relax.

Lie down in a comfortable position. Try to lie completely flat. Even if you're at work or in a place other than your bedroom, you can lie on an armchair or spread a towel on the floor to create a soft surface that lets you rest and fall asleep. It won't be too comfortable, so you’re less likely to sleep through it.

• If you're at home, lie down on a bed or armchair. The armchair can be more helpful since you can quickly wake up and get moving, making the nap a short rest period. You’ll be able to return to your work right after your nap.
• If you're worried about being caught napping at work, consider resting in your car by reclining the seat. If you're allowed a break but not to nap at your desk, find a secluded spot.

Keep your body warm. Your body temperature drops as you fall asleep, so prepare a blanket or at least a long-sleeve shirt to keep yourself warm during your nap. You won’t have time to search for a blanket if you’re constantly adjusting your position. Be ready with everything before you lie down.

Close your eyes and breathe deeply. Don't stress about falling asleep or whether you'll get enough rest before the alarm rings. Worrying about this will disrupt your nap. Even if you’re not feeling very sleepy, simply closing your eyes for 15 minutes and relaxing is a great way to feel more refreshed. Don't stress. Relax.

• If you’re anxious about something and find it hard to calm your mind, focus on your breathing. Don’t think about anything else other than your deep breaths, and this will help soothe you. Even if you don’t fall asleep, deep breathing will bring comfort and effectiveness.

Don't feel guilty. Scientists have proven that taking regular naps can make you healthier and more productive. Napping boosts creativity, memory, and work efficiency. Winston Churchill and Thomas Edison were both known to nap regularly. You shouldn’t feel guilty for resting when you need it. Napping doesn’t make you lazy; instead, it helps you become more proactive.

Meditate. Instead of napping, take time to rest your mind and body without actually sleeping. Create a quiet environment, sit on the floor, and focus on deep breathing. Instead of trying to sleep, work on clearing your mind. Set an alarm just like when you nap, and enter a state of rejuvenation and alertness without needing to actually sleep.

Take a walk after lunch. If you often feel drained after lunch, you’re not alone. Instead of trying to nap, many people feel more awake after light exercise. Instead of resting, step outside the office and take a stroll around the block or even a brisk walk around the building to boost your circulation. Sunlight will help you stay awake and provide the energy you need.

• Treadmills with attached desks are becoming common in many offices. If you have one at home, you can walk while working.

Play games. Your midday break might not be long enough to play time-consuming RPGs like Skyrim, but games like Lumosity (which improve memory) can offer the rest and refreshment your brain needs to power through the day without napping. Similarly, crossword puzzles and Sudoku are great mental exercises many people use to break free from monotonous routines and stay sharp.

• See if anyone at your workplace shares an interest in similar games. You could set up a chessboard somewhere and take turns during breaks. Playing a quick 10–15-minute game will break your routine and stimulate your mind.

Avoid overeating and excessive caffeine intake. Trying to combat fatigue with empty calories and coffee in the afternoon will backfire, making you feel more sluggish and dizzy. Even though energy drink companies claim their products are the perfect energy boost after noon, taking a short nap at midday is far more effective than filling your body with empty calories. Avoid overeating if you're not hungry and cut down on your caffeine intake.

• If you need a snack, go for protein-rich foods like beans or nuts. They’ll help curb hunger and provide the necessary energy boost. Keep some nuts or beans handy for those moments when you need a light snack.

• Wake up slowly. This will help you feel less disoriented and give you the motivation to continue your day.
• Sometimes, bright light can cause a headache after a nap. Open your eyes gradually to avoid a headache from the sudden exposure to light.
• A short nap while studying can help you retain information.
• If napping feels out of place in your to-do list, try completing a small task or part of a bigger one. The sense of accomplishment will help you feel more relaxed.
• Keep the room temperature cooler than usual, about 1-2 degrees lower.
• If you're at work, make sure you're not being watched. Be cautious of surveillance cameras or prying eyes.
• If you're at home, try imagining your "Happy Place" or the place where you feel most comfortable before you sleep.
• Avoid napping on your bed. This will likely make you want to sleep for longer than necessary.
• Use different background sounds to help you fall asleep. For many people, music can be quite useful, while others prefer radio shows, audiobooks, or the sounds of nature/soft music to help them rest.