Schedule It
A nap is most effective when 
your circadian 
cycle dips – typically between 2pm and 4pm. Napping earlier or later may disrupt your nighttime slumber. Schedule 20 to 30 minutes: any longer could leave you groggy.

Set The Mood
Your brain links certain spaces with certain tasks. So skip the TV-centric couch and hit the bed. Keep the room dark, quiet, and cool and add a fan to drown out noises. (An app like Relax Melodies will work too.) Napping at work? Prepare a postnap to-do list first. That will help you clear your mind and fall asleep more quickly.

Set An Alarm – And Obey It!
Hands off that snooze button! Do whatever it takes to get yourself moving: try some quick exercises, splash some water on your face, or sip a caffeinated drink to wake up. If you’re routinely sleepy after your 30-minute naps, you probably need to sleep more at night.