Napping can help refresh and focus the mind, resulting in increased productivity and awareness. Whether you're at school, at home, or at work, getting a quick nap is an important skill to learn. You can practice effective napping, create a comfortable sleeping environment for naps, and know what other things you can do when naps aren't possible. See Step 1 to know more.
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Method 1 of 3: Napping Effectively
Step 1. Take a nap at midday
The best time to nap is between 12 p.m. and 3 p.m., when your melatonin levels are at their peak and your energy levels tend to be at their lowest. If you're trying to overcome the laziness that comes after lunch, just a few minutes of napping can make you more productive and more awake for a long time, compared to forcing yourself to continue working after drinking an energy drink.
Avoid napping after 4 p.m., especially if you have insomnia. Sleeping too late can make it harder for you to sleep at night, when you really want to sleep
Step 2. Just take a nap
Resting the body for 10-20 minutes is usually the best size for a nap. If you sleep longer, you will feel more reluctant than before bed, because you will have to go through the process of waking up for the second time that day.
On the other hand, if you really need a good night's sleep due to lack of sleep the night before, try to do a full 90-minute cycle of REM sleep. If you only sleep for 60 minutes, you will feel sluggish for the rest of the day, while sleeping for 90 minutes - a full sleep cycle - can refresh you
Step 3. Set an alarm
Worrying about sleeping too long can actually make some people unable to really take a nap. Get rid of this kind of stress and set an alarm, even if only for 15 minutes from now, to wake you up and get you back to work. You'll fall asleep more easily knowing that you won't wake up until it's dark.
Use your phone as an alarm, or ask your friend to wake you up by knocking on your door in 15 minutes. Don't forget to thank me
Step 4. Try a caffeine nap
While it may sound counterintuitive to have a cup of coffee before you take a nap, caffeine must pass through your digestive tract completely before your body feels the jolt from the caffeine itself, a process that takes about 20 minutes. People who are good at napping highly recommend caffeine naps, which are just the perfect duration to wake you up.
Sip a cup of cold coffee just before a nap, and let the caffeine wake you up in time and refreshed. Still, it's a good idea to keep your alarm set to avoid oversleeping
Method 2 of 3: Creating an Atmosphere That Helps Sleep
Step 1. Try to make the atmosphere dark
Whether you're at work or just trying to take a nap in your living room, you'll sleep better and you'll fall asleep faster if your surroundings get dark. Close the blinds, turn off the lights, and curl up in a comfortable place.
Step 2. Eliminate noises and distractions
Turn off lights, radio, television, and other distractions. If you just want to take a 30-minute nap, it's a great thing to be able to relax and fall asleep after listening to a 15-minute radio show. Make complete silence and take a nap immediately.
Go to the toilet just before napping. Don't let nature's calls bother you when you've only had a 5-minute break
Step 3. Consider using white noise to block out distracting ambient noises
If you're having a hard time falling asleep quickly, think about playing relaxing music, white noise, or even turning on the fan for a gentle hum that will drown out the sounds around you. Do everything that can help you land into sleep faster.
ASMR videos on YouTube feature soothing, intimate whispers, or background noises that for some people can help to fall asleep. It's an easy and free way to get something that can help you drift off immediately, or at least relax
Step 4. Lie down in a comfortable position
Try to lie down completely. Even if you're at work or somewhere other than your bedroom, lie down on a sofa, or create a soft surface on the floor where you can lie down and fall asleep. It doesn't matter, because your nap goes too fast before you start to feel uncomfortable.
- If you're at home, get into bed or lie down on the couch. A sofa can be a good alternative, because it will be easier for you to wake up immediately, and it doesn't feel like sleeping again but just taking a short break in the middle of the day. It's easier to continue whatever you're doing if you take a nap on the couch.
- If you're worried about getting into trouble at work, take a nap in the car, get back in the seat and get some rest. If your workplace has hours of rest but napping at your desk isn't acceptable, find another place that's more private.
Step 5. Keep your body warm
Your body temperature will drop as you drift off to sleep, so take precautions by bringing a blanket or wearing a long-sleeved hem to keep you warm while you sleep. Since naps are too short to find and put a blanket in mid-sleep, prepare everything before you lie down.
Step 6. Just close your eyes and take a deep breath
There's no need to worry about whether you'll be sound asleep or have enough rest before the alarm goes off. Always worrying is the best way to get a bad nap. Even if you don't drift off to sleep, closing your eyes for 15 minutes feeling completely relaxed is a great way to refresh yourself. No need to worry. Just relax.
If you're stressed about something and it's hard to calm your mind, focus on your breathing. Try not to think about anything but deep, calming breaths. Even if you don't fall asleep, practicing deep breathing can effectively relax you
Step 7. Don't feel guilty
It has been proven that taking periodic naps can make you healthier and work more productively. Naps stimulate creativity, memory, and productivity. Winston Churchill and Thomas Alva Edison are famous people who take frequent naps. There's no need to feel guilty about taking breaks when you need them. Sleeping in the middle of the day won't make you lazy, it will actually make you proactive.
Method 3 of 3: Trying Other Alternatives
Step 1. Do meditation
Instead of taking a nap, try to rest your brain and body without falling asleep. Create a quiet environment, sit on the floor, and focus on deep breathing. Instead of trying to sleep, try to clear your mind. Focus on seeing everything you think flows into and out of your mind. Set an alarm as if you were going to take a nap, and come back to work refreshed and awake without actually needing to sleep.
Step 2. Go for a walk after lunch
If your energy levels are noticeably low after lunch, many people experience it too. Instead of trying to take a nap, some people find it more effective to do light exercise to refresh the body again. Instead of going to bed, head out of the office for a short stroll in the neighborhood, or just jog around the building quickly to get yourself back on track. Getting out into the sun can re-energize you and give you the energy you need.
Treadmill desks are increasingly common in some workplaces. If you have a treadmill at home, use it often while working
Step 3. Play a fast game
Midday on a weekday might not be a good time to play military campaigns in Skyrim, but playing Luminosity can give the brain a workout, which for some people feels refreshing, provides adequate rest, and triggers I think so you can get on with the day without needing to sleep. afternoon. Similarly, crossword puzzles and Sudoku are time-tested brain exercises, which some people need to get rid of the boredom of the routine and get back awake.
See if there is someone at your workplace who likes the same game, such as chess. Bring a board game and play it regularly. Use short 10 or 15 minute breaks to play and reconnect at the next opportunity. This will break your routine and rack your brain
Step 4. Avoid adding food and caffeine
Trying to combat fatigue with calories alone and more coffee in the late afternoon will have the opposite effect, making you sluggish and feeling very lazy. Despite claims by energy drink companies that their drinks can cure post-lunch laziness, a quick nap is more effective than filling your body with empty calories without nutrients. Try not to eat if you are not hungry, or consume more caffeine.
If you really need a snack, eat something high in protein, such as mixed beans. Nuts can reduce hunger and give you something substantial to burn. Put nuts on your table to snack on when you want to eat a snack
Tips
- Get up slowly. This will make you less irritable and stay motivated throughout the day.
- Sometimes light can give you a headache after a short nap, so try to see bright light little by little to avoid headaches.
- Taking a short nap after studying can help your memory.
- Maybe a nap is your way of avoiding the to-do list. To make you feel better, first do a few small things off your list, or make a little progress on things that require more effort. Feeling done or moving forward will relax you more.
- Make the air temperature 1 to 2 degrees cooler than usual.
- If you do this at work, make sure no one is looking at you. Watch out for cameras and other people spying on you.
