... will depend on several variables:
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There's no such thing as a single perfect time to take a nap, but a commonly recommended window. For most people, early afternoon is best.
We are biphasic sleepers: we pack in most of our sleep at night, but most people's brains experience a dip in alertness somewhere between 1 and 4 p.m.
It is the state of impaired cognition, grogginess, and disorientation commonly experienced on awakening from sleep.
This is why most experts suggest avoiding naps between 40 and 60 minutes in length.
Plan your nap for the time when your body is naturally sleepier and you’re more likely to fall asleep.
Everybody, no matter if they live in a warm or cold climate or if they’ve eaten a big meal, experiences these subtle changes at bedtime and, to a lesser extent, in the afternoon — usually around six to eight hours after waking. For most people, “prime napping time falls between 1 and 3 p.m.,”
The best way to nap also depends on what kind of effects you’re looking for:
Your body temperature naturally goes down at night when it's time to sleep.
Two hours before bed, soak in the tub for 20 or 30 minutes. A shower is less effective but can work, as well.