Things to keep in mind for an effective nap

15 to 20 minutes is best.

15 to 20 minutes is the most optimal length of time for an effective nap.
Napping for more than 30 minutes can put you into a deep sleep making it difficult to wake up, which can also interfere with your nighttime sleep.
See how well a quick nap can clear your head.

No naps after 3:00 p.m.

Humans have an internal clock with a 12-hour cycle and peak points of drowsiness.
Feeling sleepy after lunch is evidence that the body’s clock is operating normally.
However, please note that taking a nap after 3:00 p.m. can also interfere with your nighttime sleep.

Create a relaxing environment.

Shutting out light and napping in a dark place increases the secretion of melatonin, the sleep hormone, and improves the quality of sleep. Also, since complete silence can make it difficult to fall asleep, ambiant noise, like the sound of rain, can enhance sleep quality.

Do not lie down

It is recommended that you do not lie down when taking a nap.
If you lie down, you may fall deeply asleep and have difficulty waking up. To wake up in a short amount of time, it’s better to take a nap in a relaxed upright posture.