To get all the potential benefits—and avoid the pitfalls—naps need to be used correctly. I can’t count the number of patients I have who try to catch some rest during the day, only to have their naps interfere with their nighttime sleep and throw their sleep-wake cycles out of sync! And all they wanted was some much-needed rest.

Quickly, let’s talk through good napping. Then I’ll show you nine types of naps you can choose from.

Here’s a quick recap on the benefits of napping, which are pretty powerful. Naps can:

• Boost your brain function, including focus, accuracy, and concentration

• Enhance your creativity

• Improve your critical thinking skills

• Lower your stress levels and lift your mood

• Give you more energy and improve your physical performance

When it comes to napping, choose wisely. Know first what you want to get out of your nap, before you decide when and for how long you’ll sleep.

• Are you looking to re-claim mental sharpness in your busy working afternoons?

• Want to have more power and energy for your end-of-day gym session?

• Need to prepare for—or recover from—a long-distance trip?

The timing and duration of your nap depends a lot on your individual needs and circumstances. Those needs and circumstances change over time—which mean your nap needs change, too.