A well-timed nap restores alertness and motor performance more effectively than caffeine. A poorly-timed one wrecks the night that follows. The difference is length, timing, and consistency.
Stay in N1/N2 light sleep and wake before slipping into N3. NASA's classic study showed a 26-minute nap improved pilot alertness by 54%. Beyond 30 minutes you risk sleep inertia.
Early afternoon, ideally between 1 and 3 PM, aligned with the natural post-lunch circadian dip. Napping after 4 PM eats into nighttime sleep pressure.
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