Executive Article Summary
In addition to the tips below from the article, after setting a timer on your phone to alert you at the end of your nap with a low tone, be sure to quiet all of your electronic devices like putting your computer to sleep and setting your phone on Airplane mode.
Tips for taking great naps:
1. Set your mind into thinking that you are going to nap in order to be more productive. This will help you feel more alert when you wake up.
2. Take a nap after lunch. Doing it in the evening will most likely make you more sleepy. This is because in the evenings there is a higher likelihood of falling into deep sleep, which s something you want to avoid while taking a nap.
3. Have you ever woken up from a nap and felt more tired than you were before? This is why you should take a 15 – 20 minute nap. The longer you sleep, the higher the chance that you will feel more tired when you wake up. Do not go over 30 to 40 minutes or you might enter deep sleep and create what is called sleep inertia, which will make you feel more drowsy and groggy when waking up.
4. Eat food that promotes a good night’s sleep. This means avoiding foods that are high in acid, sugar, and fat. You should also avoid large quantities of caffeine or alcohol. Instead, eat food with sleep-inducing nutrients such as bananas, oatmeal, or a warm cup of milk. Eating foods that are naturally high in magnesium, potassium, and tryptophan can help improve your naps.
5. Create a good atmosphere for your nap. Find a quiet room and a comfortable sofa or bed where no one can disturb you. Turning the lights off in your room will also help you fall asleep faster and better.
6. If you are having problems taking a nap, try relaxation techniques such as yoga before going to bed. This can help calm your body and mind before going to sleep.