- Decide if you really need one. (If you are getting adequate nighttime rest —7
½ to 9 ½ hours—you shouldn’t need one.) - Choose between 20 or 90 minutes. (Anything in between will leave you
feeling worse.) - Set a dependable alarm.
- Eliminate disturbing noise by wearing earplugs or turning on something that
generates ambient sound (i.e., air conditioner, fan, radio set between
stations.) - Block light by pulling shades or wearing an eye mask.
- Cool the room to 65-68 degrees Fahrenheit.
- Lie down. (Trying to nap while sitting in an unsupported position keeps
muscles from fully relaxing.) - Clear your mind as best you can.
Taken from Sleep To Win by Dr. James B. Maas and Haley A. Davis