Napping during the day can increase productivity (Picture: Getty Images)

With the famous blues playing, January can feel like the busiest month of the year.

Many people find that their moods plummet with the temperatures, as cold weather and the financial and emotional aftermath of Christmas are a depressing prospect.

Due to less sun exposure, people tend to have less energy in the winter – in addition to a lower mood and alertness.

For some, this means seasonal affective disorder, also known as SAD.

According to Hayley Thistleton, sleep expert at Sleepseeker, you can beat the January blues by trying to fit a power nap into your routine.

“There are several benefits of adding a power nap to your winter routine, but too much sleep can do more harm than good,” she says.

To recharge your batteries after a nap and not oversleep during the dark months, Hayley shares her best tips.

Choose the right moment

The time you nap can affect how you feel when you wake up.

“Taking a nap too late in the day is likely to disrupt your natural sleep patterns at night, so it’s best to avoid it if possible,” says Hayley.

“Most people benefit from a late morning or afternoon nap, but of course that depends on when you wake up.”

The most important rule is not to sleep too close to bedtime, especially if you want to maintain your usual sleeping pattern.

A nap helps against the afternoon slump (Photo: Getty Images/fStop)

Short naps are best

How long should you sleep?

According to the sleep expert, 20 minutes is ideal to prevent dizziness after a nap.

“For some, 10 minutes may be the optimal time, but others may find it difficult to fall asleep in that time,” says Hayley.

“These short sleep breaks are often referred to as power naps, which are beneficial because they are likely to have little effect on sleep.”

However, if you really need to recharge, Hayley recommends a 90-minute nap.

“This could have a greater impact on productivity and alertness, and allow naps to go through an entire cycle without interrupting deep sleep, likely causing drowsiness,” she adds.

Find a comfortable place

That goes without saying – you don’t want to just take a nap only to be constantly disturbed.

“If you want to incorporate naps into your daily routine, choose a comfortable place where you can rest undisturbed,” says Hayley.

Ideally, try to find a spot where you can block out the light, or use an eye mask with earplugs. You can even find a nap playlist to help you relax.

“Don’t forget to make yourself comfortable by setting an alarm,” Hayley adds. “And make sure you don’t get dizzy — it will only make you dizzy and tired.”

Try a caffeinated nap

This may not make sense at first, but trust the process.

Hayley explains, “It takes 20 minutes for people to feel the effects of caffeine, so drinking caffeine before a nap can give an afternoon nap the ultimate boost.

“Just try drinking a cup of coffee before bed and setting your alarm for just 20 minutes. You’ll wake up energized and ready to go.”

If we could take a nap on the go, we’d be unstoppable.