Afternoon naps should last no longer than 30 minutes, according to an expert.

Longer naps can make people feel groggy when they wake up, Dr. Alicia Roth, a sleep psychologist with the Cleveland Clinic, said.

“Napping is not a bad thing. If you do it in the right way, it can be very restorative and positive for your sleep. At the same time, it can also be something that keeps the cycle of poor sleep or insomnia going.

Another suggestion is to nap early in the afternoon. Dozing off too close to your bedtime can make it harder to fall asleep again.