The 8 steps
- Pick a length. Ten or twenty minutes for most days. See how long a power nap should be.
- Set the timer before you lie down. Knowing it will wake you is what lets you let go.
- Set a backup alarm. A second alarm on your phone costs nothing and removes the worry.
- Make it dim. Close the curtains halfway, or use an eye mask.
- Get comfortable, not cosy. A sofa or a reclined chair is better than a deep bed, where you may sleep too long.
- Play quiet, steady music. Slow, wordless, no sudden changes. Keep the volume low.
- Relax on purpose. Let your jaw, shoulders and hands go heavy. Count slow breaths if your mind is busy.
- Do not judge it. If you do not fall asleep, you still rested.
If you cannot fall asleep
Do not look at the time. Let your eyes stay closed, breathe slowly and listen to the music. Resting counts. Over a few days, your body learns that this time, this place and this music mean rest, and it gets quicker.
Where to nap
Somewhere you can be a little uncomfortable is ideal: a sofa, a reclined chair, a quiet corner. Avoid napping anywhere unsafe, and never nap while driving. If you are travelling as a passenger, try the travel nap playlist.
What to do when it ends
Stay still for a few seconds after the chime, then stretch, drink some water and look at daylight. It helps you wake up properly. More tips in how to wake up from a nap without grogginess.
Questions
How do I fall asleep quickly for a nap?
Dim the light, get comfortable, lower your breathing and play slow, quiet music with no lyrics. Having the timer set also helps, because you are not worried about oversleeping.
Should I nap in bed or on a sofa?
For short naps, a sofa or reclined chair is easier. A cosy bed makes it more likely that you sleep too long.
Does music help you nap?
Many people find that quiet, steady music helps them relax and masks small noises. Choose music with no lyrics and no sudden changes.
General information, not medical advice. If you are very tired all the time, or nap a lot and still feel awful, talk to a doctor. The nap timer is a gentle wake-up, not a safety alarm: set a backup alarm.
