Limit the duration of (short) naps and take them in the early afternoon to preserve nighttime sleep quality.

noli's read

This advice is solidly based on the mechanisms of the circadian rhythm and sleep pressure. Research, particularly in sleep hygiene reviews, confirms that a nap that is too long or too late can reduce the 'sleep debt' necessary to fall asleep easily at night. Observational studies and randomized controlled trials indicate that a 20 to 30-minute nap (often called a 'power nap') optimizes alertness without causing sleep inertia or altering the circadian cycle. Conversely, naps exceeding 60 minutes are associated with an increased risk of nighttime disturbances, as the sleeper risks entering deep sleep phases. The idea of favoring the early afternoon is consistent with the natural 'energy dip' many people feel after lunch. There is no exaggeration here; this is a standard recommendation validated by sleep research to maintain homeostatic balance.

the sources

1. 1sleepfoundation.org