How to Power Nap

A quick power nap can help you combat drowsiness and make you more alert and productive. If you’re in need of a power nap, make sure you do it right so you wake up feeling refreshed and not groggy

Find a good place to nap. In order to get the most out of your nap, you will need to find a place where you will not be disturbed by others.

  • Napping at work: A survey by the National Sleep Foundation found that about 30% of people are allowed to sleep at work, and some employers even provide a place for employees to nap. If your place of employment isn’t nap-friendly, you can take a power-nap in your car.
  • Napping on the road: If you’re driving, find a rest area to park in. Don’t park on the shoulder. Always turn off the car and set the emergency brake. If it’s nighttime, park in a well-lit area with plenty of people around and lock all of your doors.
  • Napping at school: If you have the time, and are allowed to, consider using the library as a good place to nap. It is usually the quietest place at school. Then after, you can also nap in your car, if you have one.
  • Choose a dark room. By blocking out the light, you will fall asleep faster. If you cannot get to a dark room, wear a sleep mask or at least a pair of sunglasses to provide some semblance of darkness.

Make sure it is not too warm or too cold. You want your napping to be comfortable, so look for a cool, but comfortable place to nap. Most people sleep best around 65° F or 18° C.

  • If your napping place is too cold, have a blanket ready or a comfortable jacket you can put on. If your napping place is too warm, consider placing a fan in the room, if possible.

Listen to guided nap recordings. There are many videos, recordings, and apps that will guide you through relaxation techniques for napping. These may be found online through streaming websites or you can download them to a phone or tablet.

  • If you are using your phone for a guided nap, put it on airplane mode. This will prevent phone calls or message alerts from disrupting you
  • Turn on soothing music. Relaxing music can put you in the right state of mind. If you find music distracting, you can also try white noise. If you are in your car, you can turn your radio to the static between stations and use that.

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