clipped from www.lifehack.org

Recognize that you’re not being lazy; napping will make you more productive and more alert after you wake up.

Try to nap in the morning or just after lunch; human circadian rhythms make late afternoons a more likely time to fall into deep (slow-wave) sleep, which will leave you groggy.

Avoid consuming large quantities of caffeine as well as foods that are heavy in fat and sugar, which meddle with a person’s ability to fall asleep.

Instead, in the hour or two before your nap time, eat foods high in calcium and protein, which promote sleep

Find a clean, quiet place where passersby and phones won’t disturb you.

Try to darken your nap zone, or wear an eyeshade. Darkness stimulates melatonin, the sleep- inducing hormone.

Remember that body temperature drops when you fall asleep. Raise the room temperature or use a blanket.

Once you are relaxed and in position to fall asleep, set your alarm for the desired duration