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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
This article has been viewed 13,287 times.
Napping can help you stay alert and refocused, increase productivity, and enhance cognitive abilities. Whether you’re at school, at home, or at work, learning how to take a nap is an essential skill. You can learn how to nap effectively, create the right environment for napping, and other things you can do when your surroundings don’t allow you to nap. Refer to Step 1 for more details.
Steps
Take an effective nap
- Avoid napping after 4 p.m., especially if you suffer from insomnia. Napping too late can make it difficult to fall asleep at night, when you need to go to bed.
- Also, if you really need to nap because you didn’t get enough sleep the night before, try to get 90 minutes of REM (deep sleep) sleep. 60 minutes of sleep can leave you feeling groggy all day, while 90 minutes — the cycle of a full night’s sleep — can help you feel more alert.
- Set an alarm on your phone, or ask a coworker to wake you up by knocking on the door after 15 minutes.
- Drink a cup of hot or cold coffee before taking a nap so the caffeine can wake you up and help you feel awake and see things more clearly. You can also set an alarm to avoid oversleeping.
Create the right sleeping space
- Use the restroom before you take a nap. Don’t let yourself be “caught” when you take a 5-minute nap.
- ASMR videos on YouTube contain whispers or some kind of background sound that many people find easier to fall asleep listening to. This is an easy and free method to help your mind drift or at least relax.
- If you are at home, lie down on a bed or armchair. An armchair is more useful because you will be able to quickly wake and move out of position and make it harder for you to fall back asleep, making sleep a short break for you. If you sleep in an armchair, you will be able to easily resume your work right after taking a nap.
- If you’re worried you might get in trouble at work, take a nap in your car and lean back in the car seat. If you’re allowed to take breaks but aren’t allowed to nap at your desk, find a secluded spot. [3] X Research Sources
- If you’re worried about something and have trouble staying calm, focus on your breathing. Don’t think about anything other than deep breathing and this will help calm you down. Even when you’re not sleeping, deep breathing is comforting and effective.
Use alternatives
- Treadmills with built-in desks are becoming a popular item in many companies. If you own a treadmill in your home, walk and work at the same time.
- Find out if there’s someone in the company who likes games similar to yours that they can play with, like chess. Put the chessboard somewhere and check often to continue the game. Play a game of chess for a 10- or 15-minute break and then do the same thing again. This will help stir up your daily routine and help your thinking ability.
- If you need to snack, stick with protein-rich foods, such as beans and nuts. They will help soothe hungry muscles and provide the necessary energy for the body. Bring some beans and seeds to eat when you need a snack.
Advice
- Wake up slowly. This will make you feel less uncomfortable and keep you motivated.
- Sometimes, light can give you a headache after a nap, so open your eyes slowly to avoid getting a headache when you see light.
- Taking a short nap while studying can help you retain information.
- If napping is off your to-do list. To feel better, work on a few small tasks on your list, or part of a larger task. The feeling of accomplishing something will help you relax.
- Keep the air temperature at 1-2 degrees cooler than usual.
- If you are at work, make sure you are unsupervised. Beware of CCTV cameras and people who might be snooping on you.
- If you are at home, before you go to sleep, visualize your “Happy Place” or the place where you feel most comfortable.
- Avoid napping in bed. This will make you want to sleep more than necessary.
- Use different types of background sounds to help you fall asleep. For many people, music can be quite helpful, for many others radio programs or audiobooks, sounds of nature/mellow music are agents that help them.
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
This article has been viewed 13,287 times.
Napping can help you stay alert and refocused, increase productivity, and enhance cognitive abilities. Whether you’re at school, at home, or at work, learning how to take a nap is an essential skill. You can learn how to nap effectively, create the right environment for napping, and other things you can do when your surroundings don’t allow you to nap. Refer to Step 1 for more details.
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