I’m a sleep guru and there is a way to take a nap without feeling groggy afterwards, here’s how

There are usually two ways to take a nap.

You either wake up feeling refreshed and ready for the rest of the day, or, more likely, you end up feeling groggy and grumpy.

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Or, worst of all, your nap turns into an uncomfortable six-hour snooze and you wake up at 2am feeling wide awake.

The Sleep Foundation recently revealed the key to the ultimate power nap.

It turns out there are many different types of naps, but power napping usually falls into either the “appetite nap” category or the “recovery nap” category.

The pros explained, “Appetitive naps are taken for the pleasure of napping.”

While: “If you get up late or have a night of disrupted sleep, you can take a recovery nap the next day to make up for the sleep loss.”

There’s a sweet spot when it comes to the length of your nap, they revealed: “Researchers found that five-minute naps are too short to dig deep enough through sleep stages to produce any noticeable benefit.

“On the other hand, sleeping 30 minutes or more gives the body enough time to go into deep sleep.

“However, napping for too long or waking from deep sleep can leave you feeling groggy for up to an hour.”

With that in mind, the ultimate nap length is between 10 and 20 minutes.

These so-called “power naps” are ideal for a quick refreshment, “they ensure relaxation without the sleeper becoming sleepy afterwards.”

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There are a few exceptions to this rule, especially if you are ill.

In this case, they could be longer because “our bodies need more sleep when dealing with an illness,” according to the pros.

“In addition, children’s fulfilling sleep should not be limited to 20 minutes, since children have a higher need for sleep than adults.”

Of course, longer naps during the day can disrupt your normal nighttime sleep, so it’s probably best to only nap when you really need it.

The sleep experts say, “Try to take a nap about halfway between when you wake up and when you plan to go to bed.”

And always set an alarm for your nap to avoid that dreaded 2am wake-up.

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