What's the best way to take a nap?

To get the most out of a nap, follow these tips:

• Keep naps short. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. However, young adults might be able to tolerate longer naps.
• Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap.
• Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions.

After napping, give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response.