Dumb Little Man

7 Easy Tips on How to Get the Perfect Nap

Have you heard of the perfect nap?

It’s not uncommon for people to feel sleepy during the day. And this is actually regardless of whether one had enough sleep the night before or not. It can happen while you’re at work or even at school.

Although you can fight sleepiness with a cup of coffee, research proves that napping is actually the better solution.

Here’s a quick rundown of the most common benefits of taking power naps.

Reduces Stress and Anxiety

Stress and anxiety can affect your performance and productivity. Research proves that getting enough sleep can help you reduce both. Aside from ensuring that you get enough sleep at night, taking quick naps can be very beneficial to you as well.

Increases Productivity

It’s easy to think that taking 20 minutes from your work time for a nap can affect your productivity. On the contrary, however, it’s actually the exact opposite.

Taking a short nap can help improve your response time and creativity. It can also reduce your errors at work and boost your overall productivity.

Improves Memory

You’ve probably already met people who tend to sleep over something so that they can easily remember it. Although the idea may sound absurd, research suggests that taking a nap can actually boost a person’s memory.

A nap can’t only improve your ability to retain information; it can also help you assimilate new data.

Controls Weight

Ghrelin hormone is what makes people crave for certain foods. It’s mainly triggered by lack of sleep. If you want to resist your food cravings and control your hunger, taking frequent short naps might do the trick.

Lowers Blood Pressure

High blood pressure affects millions of people across the globe. Although there are medicines and  treatments available to control the condition, taking a simple nap can also be very useful. According to scientists and medical professionals, taking a 45 minute nap can significantly reduce a person’s blood pressure.

If you are struggling to get the perfect nap, here are some of the things you can try:


#1 Prepare Yourself Psychologically

Napping doesn’t always mean you’re lazy. If you have any doubts or you feel like you’re doing something wrong when dozing off in the afternoon, there’s a good chance you won’t be able to get the most out of it.

#2 Choose the Correct Time to Nap

The best times to nap is late in the morning or just after lunch. Napping late in the afternoon can only throw you into a deep sleep, which can leave you groggy. It can also take up a lot of your time and decrease your productivity.

#3 Time Yourself

A perfect nap should last between 20 and 25 minutes.  Because of this, it’s essential that you have an alarm clock near you so you don’t oversleep.

Drinking a cup of coffee before napping helps, too. Since the effects of caffeine usually kick in after about 20 minutes, it should help you wake up quickly.

coffee before a nap

See Also: How to Supercharge Your Afternoon With a Napuccino (aka a Coffee Nap)

#4 Find a Good Location

A nap might be short, but you still need to choose the right place to have it. You should find a place that is clean and quiet, where there are no passersby or ringing phones to distract you.

#5 Keep the Lights Out

Turning off any light sources in the office and drawing the blinds will make it easy for you to sleep. However, if these things aren’t possible, then a sleep mask can come in handy. It’s comfortable to wear but very effective in keeping out the light.

#6 Lie Down

It can take 50% longer for you to fall asleep when you’re in an upright position. Unfortunately, however, you don’t always get to lie down when you’re in the office or at school.

If you can’t lie down, just assume any position you’re comfortable with. It’s essentially the key to getting the perfect nap.

#7 Come up With a Schedule

Scheduling your rest is important if you want to get the most out of it. Once you’re able to come up with a schedule, make it a point to follow it consistently.

See Also: How to Boost your Afternoon Energy with a Power Nap


A 20-minute nap a day can have tremendous effects on your health and work performance. It might feel a bit awkward at first, particularly if you’re not used to it. However, with its list of benefits, getting the perfect nap is a must-do in  your daily routine.

How do you get yourself to take a power nap? Do you have any other tricks to make napping easier?

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