How do you take a good nap during the day, and still sleep well at night?

Probably not well: Your body knows the total amount of sleep you need in a 24 hour period . If you nap your body naps it will subtract from the amount of sleep you need at night and you will probably experience early awakening. You might fall asleep just fine.

Limit the nap: A power nap of 30-45 min guided by an alarm, will not necessarily mess up the night ritual. Any longer and you can reset your day night cycle and yield a shallower less restorative night sleep pattern.

Keep naps short. Aim to nap for only 10 to 20 minutes. Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep. Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions. After napping, give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response.