There was a discussion in PWYC about not being able to just nap for 20 minutes. I wondered if this was a habit we needed to develop or train for.
The reading I've done says take a nap for 20 minutes which apparently gives you 2 - 3 minutes of level 2 sleep or 90 minutes, which is a full sleep cycle.
Here are some tips:
* Try deep-breathing or another relaxation technique as you start.
* Choose a quiet, darkened location. A sleep mask may help.
* Lie down (on your bed if at home) or sit in a comfortable chair.
* Listen to soft music or white noise.
* Give yourself a few minutes to recover after your nap. Try a bit of stretching and walking around.
There is also something called a caffeine nap. Since caffeine takes 20 - 40 minutes to take effect, having a caffeine before your nap means you'll be getting up when the caffeine is kicking in for added benefit.
Finally they recommend taking the nap between 2 & 4.