Napping is an effective way to augment sleep periods and can provide an alertness boost for several hours , but only if certain rules are followed .
28 . Short naps should be limited to 30-40 minutes to avoid falling into a deep sleep and waking up in a groggy state which could make you feel worse than before the nap
29 . Longer naps should be at least 2 hours to completely get through one cycle of sleep and back up to the lighter levels for easy wakening
30 . Avoid random naps , especially during night work , as they can upset your circadian rhythms ; stick to regularly planned naps whenever possible . Our rhythms synchronize when we have consistency and routine in our sleep habits including when we nap