How to Sleep Better in the Afternoon

An afternoon nap is a tradition in many parts of the world, and for good reason: If you feel drowsy in the afternoon, a nap can refresh you, make you feel more alert and even improve your mood for the remainder of the day, according to Talk About Sleep.To sleep better in the afternoon, try to nap in a place where you won't be disturbed, such as in a bedroom or on a sofa in a spare room when no one else is home. And wear loose, comfortable clothing so you can easily relax.

Instructions

• 1

  Create a quiet, peaceful environment for an afternoon nap. Nap on a comfortable bed or couch with a light blanket. Close the blinds to block out any light, and turn off the television or radio. Adjust the temperature of the room so it is slightly cool, which often helps people sleep better. If noise is an issue during a daytime nap, run a quiet fan, humidifier or white noise machine to block out sounds that may disturb you.

• 2

  Nap only for a short time. Set an alarm clock so you will wake up after a certain amount of time. According to the Mayo Clinic, naps should last between 10 and 30 minutes. This amount of time is enough for you to feel refreshed. Any longer and the nap can actually make you feel more drowsy afterward and can interfere with nighttime sleep. Make sure you nap in the early to mid-afternoon to avoid this problem, as well.

• 3

  Give yourself time to wake up after your nap. If you're going to take a nap, be sure that you have a little time to relax when you wake up. According to Talk About Sleep, it can take between 5 and 20 minutes for post-nap grogginess to disappear. It is particularly important to take time to wake up if you will be doing work that requires attention to detail or has safety considerations.

• 4

  Sleep regular hours at night. This means daytime naps will quickly refresh you instead of being necessary for you to make up for a sleep deficit. Whenever possible, go to bed at the same time every night and get up at the same time each morning. According to the Mayo Clinic, having a regular sleep schedule can reinforce your body's sleep-wake cycle -- the times when you naturally wake up and fall asleep -- and help you sleep better.