If possible, plan to have a nap every day. Having a regularly scheduled nap will help your body adjust to the routine and make it easier to fall asleep. If you have trouble working in a nap, consider short amounts of free time like breaks between classes, your lunch hour, or even a five or ten minute break from work. People take breaks to smoke, so why shouldn’t you take a break to nap?
Most people experience a “dip” in their level of alertness around mid-afternoon, and that is typically the best time for a nap. [4] X Research source Typically, a good rule of thumb is to time your nap about 6-8 hours after you wake up. [5] X Research source
Naps of 20-30 minutes can help to improve mood, alertness and performance, without the grogginess that results from longer sleep. [7] X Research source When your nap is under 45 minutes, you spend most of the time in Stage 2 sleep, which can increase concentration and alertness, sharpen motor skills, and elevate your mood while minimizing “sleep inertia” (the feeling of grogginess and disorientation after waking). [8] X Research source If you sleep 45 minutes or more, your body will slip into a deep, slow-wave sleep. When you wake from this sleep, you may experience sleep inertia (the feeling of grogginess and disorientation after waking), though it will help if you’re feeling behind on sleep (though not as much as sleeping 90 minutes or more). [9] X Research source A full sleep cycle takes at least 90 minutes. Napping for 90 minutes or longer will reduce sleep inertia, because you will wake from REM sleep. [10] X Research source
If you’re at home, the obvious place to nap is your bed. At work or school, see if you can use an unoccupied room with a couch. Sneaking away to your car is also an option. Plan to use the same spot every day. You’ll start thinking of it as your napping spot, making it easier to fall asleep quickly.
Consider brushing your teeth if you’re napping after lunch. You may want to change your clothes, too. If you’re not at home, take off your shoes and socks at the very least.
Use a mantra, a short repeated phrase, to center your mind. Visualize a relaxing place like a beach or a forest to help clear your thoughts. [16] X Research source Count sheep.
