Get into a routine.

Make sure you go to sleep around the same time each night this will help your body’s internal clock and leave you feeling more refreshed each morning.

Have some 'you time'.

Try to relax before getting some sleep for example:

• Read a book
• Have a bath
• Practice Mindfullness

Keep a sleep diary.

Sleep diaries allow you to spot patterns that may be causing restless nights such as diet, stress, or caffeine.

Take a cold shower.

Taking a cold shower increases your heart rate, blood flow and oxygen intake boosting your overall energy leaving you feeling energised and more awake.

Soak up some sun.

Exposure to sun can help to wake you up by boosting your levels of serotonin. This will improve your mood and increase your energy levels

Listen to some music.

Music can help to raise your attention levels leaving you more alert whilst also boosting your mood and overall wellbeing.

Duration is Key.

The key to a successful powernap is its length. Try to keep your power naps between 15-20 minutes this will leave you energised and more awake.

Remove Distractions

Eliminate distractions to ensure your nap is undisturbed. This includes closing laptop screens, diverting calls and turning off bright lights.

Find your nappy place.

Choose a spot which is likely to be quiet, undisturbed and cozy. To ensure you wake in a good mood make sure your spot is clean and fresh.

Record your Dreams.

The first step to interpreting the meaning of your dreams is to record them. When you wake write a few sentences to encapsulate the dream.

Identify your emotions

Consider the emotions within the dream and whether you seemed comfortable. Unconscious thoughts could reflect our emotions in daily life.

Look at the big picture.

Don't over analyse your dreams and try to avoid bring negative emotions into reality. Dreams could just be irrational thoughts.