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How to nap at work

1: Announce your nap to yourself and your colleagues

Just closing your eyes for a few guilty moments won't cut it - you have to give yourself permission to nap to get the most out of it

2: Collect your equipment

Blankets, pillows and, where possible, a foldout bed will ensure you get the most out of the rest, and help you separate naptime from the rest of the day

3: Make sure you're not worried about waking up

Some people wake up naturally, but if you are worried, make sure you have an alarm. It's difficult to enjoy your 40 winks if you keep getting up to check the time after 15, 20 and 30 winks

4: Control your nap environment

There is nothing worse than being woken up mid-nap, so either tell everyone what you are doing, or take yourself off to somewhere you won't be disturbed. According to Anthony's survey, the loo and the car are the most popular options

5: Be prepared for grogginess when you wake up

Sleep is characterised by cycles of light and deep sleep. If you wake up in the middle of a deep sleep, you will feel groggy for 15 to 20 minutes. In most cases, if you sleep for less than 30 minutes, you won't enter deep sleep, but experiment to see what works for you

· Taken from The Art of Napping at Work, by Camille Anthony

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