A quick power nap can help you sleep better.If you're in need of a power nap, make sure you do it right so you wake up feeling refreshed and not sleepy.Luba Lee suggests that you try timed meditation, which has a similar effect on your body and mind as a power nap.If you want to improve your mood, energy, focus and decrease stress, you should lay down and meditate for twenty to twenty-five minutes.
Step 1: There is a good place to nap.
If you want to get the most out of your nap, you need to find a peaceful and quiet place.According to a survey by the National Sleep Foundation, about 30% of people are allowed to sleep at work, and some employers even provide a place for employees to nap.You can take a nap in your car if your place of employment isn't nap-friendly.If you are driving, find a rest area to park in.Don't park on the road.The emergency brake should be set when you turn off the car.If it's night time, lock your doors and park in a well-lit area with lots of people around.If you have time, the library is a good place to nap.It's the quietest place at school.If you have a car, you can nap in it.
Step 2: There is a dark room.
You will fall asleep quicker if you block out the light.If you can't get to a dark room, wear a sleep mask or sunglasses and get some semblance of darkness.
Step 3: Make sure it's not too cold or warm.
A comfortable place to nap is what you want.It's best to sleep around 65 F or 18 C.If your napping place is too warm, consider placing a fan in the room.
Step 4: You can listen to guided nap recordings.
There are many relaxation techniques that can be found in videos, recordings, and apps.You can either find them online or download them to your phone.Put your phone in airplane mode if you are using it for a guided nap.You will not be disrupted by phone calls or message alert.
Step 5: Relax by turning on soothing music.
It's possible to put yourself in the right state of mind by listening to relaxing music.White noise can be used if you find music too loud.You can use the static between stations on your radio if you are in your car.
Step 6: How long do you want to sleep?
A power nap should last between 10 and 20 minutes.There are benefits to shorter and longer naps.You need to decide how long you want to sleep, and stick with it.
Step 7: Take a break for two to five minutes.
If you don't have much time, but are sleepy, you can take a two to five minute nap.
Step 8: Take a break for five to twenty minutes.
Naps between five and twenty minutes are good.These naps are called mini-naps.
Step 9: Take twenty minutes to sleep.
It is ideal for most people when they refer to a power nap.In addition to the benefits of shorter naps, a power nap can help the brain rid itself of unnecessary information stored in short-term memory and improve muscle memory.The first two stages of the sleep cycle are captured by a power-nap.In the first twenty minutes, there are two stages.The electrical signals in your nervous system make you feel rested and alert, as well as making your brain work faster and more accurately.If you're trying to remember a lot of important facts for a test, taking a power nap can be useful.
Step 10: Take a nap for fifty to ninety minutes.
The long nap known as the "Lazy Man's Nap" allows you to reach deep sleep.You can go through an entire sleep cycle.If you have the time, and are extremely physically and mentally tired after pulling an all-nighter, this nap could be useful because it gives your body time to repair itself.
Step 11: You should be aware of the effects of long naps.
You run the risk of developing sleep inertia, which is the heavy, groggy feeling you sometimes feel after napping, because of the benefits to longer naps.
Step 12: If you have a mobile phone, turn it off.
Turn on airplane mode if you are using your phone as your alarm clock.If background noise is unavoidable, putting on headphones with soft, relaxing music may help.You can use ear plugs.
Step 13: If you are at work, put a do not disturb sign outside of your door.
You will be available again.This will keep co-workers away from you.
Step 14: Before you sleep, have a cup of coffee.
If you take a nap of less than thirty minutes, you will not feel the effects of caffeine immediately.It takes up to 45 minutes to be absorbed of the drug.Taking a "caffeine nap" in which 200mg of caffeine are consumed right before a 20 minute nap may improve performance and make you feel less sleepy once you wake up.If it's late in the afternoon you should probably skip the coffee as it may make it harder to sleep at night.If you are trying to stop drinking coffee, you can skip it.
Step 15: Set an alarm.
You are close to finishing your coffee or green tea.The alarm will wake you up after a certain amount of time.Setting an alarm will help you relax, as you know you won't sleep longer than you want.It's important to remember how long you need to fall asleep.If you want to sleep for 20 minutes, then you should set your alarm for 25 minutes.You can add an extra minute or two to your nap time if you fall asleep quickly.If you have a habit of pressing the "snooze" button and going right back to sleep, you should put your alarm across the room or away from yourself if you are in the car.
Step 16: Relax by closing your eyes.
If you are consuming coffee, you can do this directly after you finish it, if you aren't, then you have to set your alarm.
Step 17: To fall asleep quickly, try the "4-7-8 exercise".
If you're having trouble falling asleep, try this exercise: Close your eyes and exhale completely.To a count of four, breathe in slowly.To make a whooshing sound, hold your breath to a count of seven and then exhale through your mouth.If you want to repeat the cycle three or four times, exhale one breath in.The entire exercise only takes 60 seconds and should help you sleep quickly.All thoughts can be put out of your mind.Try to focus on your breathing.This can help you relax so that you can fall asleep quickly.Slowly count down from 100.Start again at 100 if you forget what number you're on.This will help keep you awake.One of the commercially available power nap machines or CDs can be used to induce a sleep state.
Step 18: Keep your eyes closed.
If you can't sleep during your nap, keep your eyes closed and meditate.You can still help your brain by not falling asleep.Incorporating short bouts of sleep into a daily routine can help you "train" your body to expect a nap during that time and you'll have an easier time falling asleep.
Step 19: Get up when the alarm goes off.
Don't allow the temptation to sleep longer.If you want to sleep more, do your best to resist the temptation as it can throw off your sleep routine, and you may wake up the second time with sleep inertia.Follow up with some physical activity.If you want to get your heart rate up, you can do a few jumping jacks or push-ups.Expose yourself to bright light by washing your face.If you are still feeling sleepy after a nap, sunlight can help.