How To Nap
Today’s siesta is better known as the 20-minute powernap. Powernaps are most effective when they are at the same time and for the same duration each day. Generally you will experience a mid-day dip between six and eight hours after waking.
- Practice Makes Perfect
With some practice and preparation, anyone can powernap. If you are not normally a napper, try the techniques below at the same time each day for three days. You will quickly develop the skill.
Find a quiet place where you can recline with your legs elevated (it takes 50% longer to fall asleep sitting upright than when lying down). If you cannot find a darkened room, use eye shades. Don’t cross your arms or legs; good circulation is better for napping. Set an alarm (on a cell phone or watch) for 20 minutes. Breathe slowly and deeply while focusing on slowing your heart rate.
- It's All In Your Head
Do not fixate on falling asleep. Anxiety about sleep causes sleeplessness. Silence your mind using any tricks you may have… counting sheep, repeating a mantra, visualizing, or even listening to guided meditation recordings. Whatever you do, do it each time you nap. Consistency helps.
- Avoid the Danger Zone
Do not nap more than 30 minutes if you need to be alert and active right after the nap. Longer naps are accompanied by sleep inertia, better known as grogginess. Either take a brief nap (20 – 30 minutes) or take a long nap (a full sleep cycle, between 90 – 120 minutes). Otherwise you will feel groggy afterwards.