I nap for 20 minutes every day at work (at my previous company, for 4 years or so and now since I'm working remotely). Here are my steps for taking a nap:
1. Find a good place to nap. Use the same place every day. I used to nap under my desk on a lazy bag at my last job.
2. Quickly find a comfortable position. Quickly fix everything that bothers you (like watch on your wrist or anything else that's making you uncomfortable).
3. Start breathing from your stomach - not your upper torso. Your stomach should raise up and down, not your upper torso.
4. Relax your whole body. In the beginning, start by relaxing one by one region. First your toes. Then your lower leg, then your upper leg. Then the other leg... Until you relax your whole body. It should feel as your mind is separate from your body. Like it could go out of it. Your body should be completely numb. Later, as you progress, you will be able to relax your whole body with a few breaths. As if some force flows from your stomach and removes spasm from your body as you breath out.
5. Start removing thoughts from your brain. As you start thinking about something, just stop. Another thought comes in. Kill it. Just kill thoughts. You can think only about your breathing. Nothing else.
That's it. With these steps, I'm able to feel a sleep in just a few moments. I use that all the time.
Bonus: I have a special position that I "developed" that mitigates office sounds. I nap on my back, slightly turned on left side. I put my left ear on the pillow or a lazy bag. I put my right hand over my right ear and over my head. That way, a pillow isolates my left ear, while my right biceps isolates my right ear from sounds. I found this to be very effective.
I nap for 20 minutes every day at work (at my previous company, for 4 years or so and now since I'm working remotely). Here are my steps for taking a nap:
1. Find a good place to nap. Use the same place every day. I used to nap under my desk on a lazy bag at my last job.
2. Quickly find a comfortable position. Quickly fix everything that bothers you (like watch on your wrist or anything else that's making you uncomfortable).
3. Start breathing from your stomach - not your upper torso. Your stomach should raise up and down, not your upper torso.
4. Relax your whole body. In the beginning, start by relaxing one by one region. First your toes. Then your lower leg, then your upper leg. Then the other leg... Until you relax your whole body. It should feel as your mind is separate from your body. Like it could go out of it. Your body should be completely numb. Later, as you progress, you will be able to relax your whole body with a few breaths. As if some force flows from your stomach and removes spasm from your body as you breath out.
5. Start removing thoughts from your brain. As you start thinking about something, just stop. Another thought comes in. Kill it. Just kill thoughts. You can think only about your breathing. Nothing else.
That's it. With these steps, I'm able to feel a sleep in just a few moments. I use that all the time.
Bonus: I have a special position that I "developed" that mitigates office sounds. I nap on my back, slightly turned on left side. I put my left ear on the pillow or a lazy bag. I put my right hand over my right ear and over my head. That way, a pillow isolates my left ear, while my right biceps isolates my right ear from sounds. I found this to be very effective.