[vehemenz]

Does the 20-30 minutes include the 20-30 minutes it takes to fall asleep during the middle of the day?

Maybe I'm exaggerating, but I don't think most people can fall asleep on demand during the middle of the day. Personally, I fall asleep within 5 minutes at night though.

[Dma54rhs]

While I can't do it I've lived in siesta countries and people actually do fall asleep in minutes. Don't know how but it must be learnable.

[yurishimo]

I definitely think it's learnable. I think for many people it's a mindset. After a particularly heavy lunch, sometimes I'll get the urge to go lie down. In those cases, I can be asleep within minutes after putting my head on the pillow/couch.

The key for me is to be mindful that I'm trying to relax.

At night, I can often find myself laying awake for hours. The quickest way to fall asleep in those instances is to turn on something I find relaxing and close my eyes. Note: what I find relaxing isn't stereotypical all of the time. Recently, I've been listening to people scream at each other about online politics. Other times it's smooth jazz. Do what works for you that day.

Routines and habits are also very powerful. If you want to take a nap after lunch, try and lie down every day after lunch. After a few days of repeatedly taking a lunch nap, your body will naturally start to fall into that habit and it will get easier to fall asleep. I'm guessing habit is largely what drives the siesta culture in many places.

[MadcapJake]

It is definitely more challenging. I only feel like I can easily do it in the day if I am already sleep deprived.

[gassiss]

The secret is to take the pressure out. It's about just relaxing your entire body as much as you can with your eyes close, like you do when you actually go to sleep. Even if you don't sleep, it's still beneficial.

[Moru]

The time to fall asleep is counted in. It can be enough just to lay down and close eyes 20 minutes in a dark quiet room to feel a benefit. Even if you don't actually fall asleep.

[rhinoceraptor]

I take a nap most days, I almost never completely fall asleep though. If I do actually fall asleep, it's often counterproductive since I'll wake up groggy.

[Moru]

My hard working farmer grandfather (1920-ish) always said to sit in a chair with your hand holding a spoon hanging by your side. When spoon hits the floor nap is over.