For a natural energy boost follow these tips for taking an effective power nap:
After lunch is a great time to nap – just don’t nap too close too late in the afternoon lest it interfere with a good nights sleep.
Give yourself permission. It’s a responsible and intelligent thing to do – to stop and refuel.
Gather your napping aids, such as a mat or blanket to put on the floor, a small pillow, eye mask, ear plugs, do not disturb sign and a soft alarm set to wake you after 20 minutes.
Turn all phones OFF or on airplane mode.
Find a place where you can nap without being interrupted. The park, a car, a couch, a chill out or meditation room, or a sleeping pod.
Wind down with some simple stretches and yawns to release mind-body tension.
Gently close your eyes. Bring your attention to your breathing, as you let your breath go, let your thoughts go, and allow yourself to let go and drift off. zzzzzz
Don’t worry if you don’t fall asleep – you will still gain benefit from stopping, changing posture and closing your eyes.
Nap for no more than 20 minutes if you want to avoid the grogginess of sleep inertia. But if it’s the weekend, enjoy a siesta.
Respect your post-nap state by gently easing your way back into the world. Walk slowly – it helps you make a smooth transition.
N.B. Sleep specialists typically advise people with insomnia not to nap during the day to increase the chances of falling asleep at night time. But not all do. Here’s another view. Insomnia – time to lift the ban on napping?