Nap Time: Prime nap time is from 1:00 p.m. to 3:00 p.m., when your energy level dips due to a rise in the hormone melatonin at that time of day.

Darkness: Use a face mask or eye pillow to provide daytime darkness and make your nap more effective.

Not Too Late: Napping within three hours of bedtime may interfere with nighttime sleep.

Quiet Place: Assure that you will not be disturbed for the duration of your nap.

30-Minute Maximum: When taking a nap longer than 30 minutes, you run the risk of heading into deep sleep, which will leave you feeling tired and groggy. Naps as short as 1 to 2 minutes could be effective for some people.

Set an Alarm: You will eventually train yourself to nap for the amount of time you set aside. Until then, set an alarm or ask someone to wake you up.

The Ultimate Health Mindmap