Nap Hygiene Rules

Follow these rules to get the most from your power naps. Keep it short: set an alarm for 20 minutes maximum. Keep it consistent: nap at the same time daily so your body learns the routine. Keep it early: never nap after 3 PM.

If you wake up groggy, you napped too long. Shorten your next nap by five minutes. If you cannot fall asleep at all, the rest still helps, but check your caffeine intake earlier in the day too. Either way, a few tries will tell you what works for your body.