In need of an afternoon siesta? There are good reasons to do it!

sleeping cat

Science proves that napping lowers stress, increases energy and enhances your mood when you haven't had enough sleep at night. It can even improve creativity and productivity.

But there's a right and wrong way to do it. Naps should either be 20 minutes or 90 minutes to get the most benefit, according to the National Sleep Foundation.

A short, 20-minute nap can improve alertness and performance, plus your brain stays in the lightest REM-stage of sleep. If you nap longer – 30- to 60-minutes – you run the risk of waking up groggy. Those are the times when you would have been better to not nap at all!

If a longer snooze is more your style, aim for at least 90 minutes. That gives your body time to get through a full sleep cycle, leaving you more energized.