Sometimes, during a long week of work or after a night of poor sleep, a good nap is an excellent way to increase your energy levels. Napping can help you relax, improve your productivity and boost your mood. Learn how to get the most out of your nap with some of the tips below.

DO

• Plan your naps. Napping because your bored or because you feel tired in the moment could end up throwing off your body’s sleep cycle: Your body might start becoming dependent on naps to function. By planning your naps, setting alarms and knowing why you’re napping, you can get a boost of energy without negative side effects.

• Create a sleep-friendly environment. To fall asleep, your space should be conducive to napping. Nap in a quiet, dark place with a comfortable room temperature and few distractions.

DON’T

• Sleep for a long time. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. If you feel tempted to sleep for longer, it might be time to consider changes to your bedtime routine and sleep schedule.

• Nap late in the day. Napping late in the day can affect your ability to fall asleep at bedtime. Try napping halfway between the time you wake up and the time you plan to go to bed.

Napping can provide plenty of positive benefits, but proper sleeping habits are also necessary to feel your best from day to day. For more helpful tools and tips to help you get the most out of your rest, visit the Sleep Fitness Toolkit.