Alternatively, if you need a serious nap because you slept poorly the previous night, Try to aim for a full REM cycle of 90 minutes. Sleeping for 60 minutes can make you feel groggy for the rest of the day, whereas 90 minutes–a full sleep cycle–can leave you feeling refreshed.
Try to avoid naps after 4pm, especially if you struggle with insomnia. Sleeping too late in the day can make it harder to get to sleep at night, when you want to go to sleep. [4] X Expert Source Alex Dimitriu, MDSleep Specialist Expert Interview. 16 October 2019.
Use your phone to set a quick alarm, or get a coworker to cover for you and knock on your door in 15 minutes. Then return the favor.
Down a quick cup of cold coffee just before nodding off and let the caffeine wake you up sharp and refreshed. It’s still a good idea to set an alarm to keep yourself from sleeping too late.
Hit the bathroom right before you take a nap. No sense in getting interrupted by nature 5 minutes into your break.
ASMR videos on YouTube feature soothing up-close whispering or background noises that some people find sleep-inducing. It’s an easy and free way to queue up something that’ll help you drift off, or at least relax you.
If you’re at home, get into bed or lay on the couch. The couch can be a nice alternatively, because it’ll be easier to get up and out of, making it seem less like a return to sleep and more like a quick break in your day. It’ll be easier to get started doing things afterward if your nap is on the couch. If you’re worried about getting in trouble at work, take your break in your car and put the seat back. If breaks are allowed, but napping at your desk is frowned upon, find somewhere private.
If you’re stressed about something and having trouble calming your mind, focus on your breathing. Try to think about nothing but taking deep, restorative breaths. Even if you don’t fall asleep, deep breathing exercises are relaxing and effective.
Treadmill desks are increasingly common at some workplaces. If you’ve got a treadmill at home, set yourself up to walk ’n work.
See if someone else in your workplace likes the same game you do, like chess. Keep a board somewhere and have a game going regularly. Take quick 10 or 15 minute breaks to play a short while and pick the game back up later. It’ll break up your routine and get your thinking.
If you do need a snack, make it something high in protein, like some mixed nuts. Nuts can satisfy your hunger and give you something substantial to burn. Keep some nuts at your desk to munch on when you need a quick snack.
