That post-lunch slump you feel? It’s not necessarily a bad thing. In fact, taking a short break or a quick nap for about 15–20 minutes after lunch can be beneficial. It helps lower cortisol levels and gives you a nice energy boost. But timing is key—this is exactly what a power nap should be.

• A nap lasting 15–30 minutes (set an alarm!) is ideal. Anything longer might push you into a deeper sleep cycle, lasting up to 90 minutes, which can leave you groggy and also disrupt your nighttime sleep.
• Avoid napping after 3 PM, as it may interfere with your ability to fall asleep at night.
• You don’t always need to fall asleep—simply closing your eyes and resting for 15–20 minutes can be equally refreshing.
• Try having tea or coffee just before your nap; the caffeine kicks in as you wake up, helping you feel more alert and ready for the rest of the day.

However, if you struggle to fall asleep at night or often wake up in the morning feeling unrested, it’s best to skip the nap and go for a walk instead.

Remember, a power nap is meant to refresh you, not act as a crutch. Unless you’re involved in physically demanding work throughout the day, you shouldn’t feel like you need a nap to function.

If you find yourself craving a nap every day, consider these adjustments:

• Eat at regular intervals from the time you wake up in the morning to keep your energy levels stable.
• Ensure your lunch includes enough protein for sustained energy.
• Add a spoon of ghee to your meal—it helps with satiety and energy.
• And if you’re doing all the right things but still feel excessively sleepy during the day, it’s a good idea to consult a doctor and rule out underlying issues.