Below is a way to have an effective nap shared by general practitioner Dr. Roohi Pirzada (India).
1. Set sleep time
Make it a habit to set an alarm before going to bed, to wake you up on time. The ideal nap usually lasts between 20 and 30 minutes.
2. Sleep in peace
You should sleep in a quiet environment with a dark room and comfortable bed, away from any noise, as this will give you the maximum benefit of a nap.
3. Only sleep when you feel tired
Only take short naps when you feel tired. It's not necessary to take a nap if you don't want to or aren't tired.
4. Do not use caffeine before bed
If you have decided to take a nap, do not take caffeine before bed, as caffeine can disrupt your sleep.
