Find your personal optimal nap window based on your wake time and chronotype — not just the generic "1–3 PM" advice everyone gives.
The commonly cited "1–3 PM" nap window is an average for a person with a typical sleep schedule who wakes around 7 AM. But nap timing should actually be calculated relative to your own wake time and circadian phase — the post-lunch dip occurs roughly 7–8 hours after your natural wake time, not at a fixed clock time. Night owls who naturally wake at 9 AM experience their circadian alertness dip around 4–5 PM, making a 4 PM nap more appropriate than a 1 PM nap for their biology.