Power nap – the organism booster

All you basically need to do is put your feet up and doze off. Two tried-and-tested ways:

• Sit at the desk and put your head down.
  While this position is okay, it may not be very comfortable, especially towards the end of the nap. You can therefore use a small cushion for more comfort.
• Lean back in your chair and put your feet up on the desk.
  Here, too, you can put a small cushion under your feet.

• Avoid interruptions or noise. We recommend that you explain the benefits of napping to your colleagues in advance and ask them to be considerate. For some, headphones work well for blending out the outside world and noise. For others, playing relaxing music is the way to go.
• If you can’t darken the room, you can always use some sleep goggles.
• Prepare yourself mentally for the power nap by relaxing your tongue and jaw muscles. This will help you to switch off your thoughts.
• Use the 3-3-6 breathing technique: Breathe in deeply through your nose for 3 seconds, hold your breath for 3 seconds and then gently exhale through the mouth for 6 seconds. Slowing down your breathing will lower your heart rate automatically.