My cat Henry doing what he does best.
I'll make this short. Napping is seen more in people with insomnia. Napping more than 20-30 minutes at a time can affect your sleep at night. In addition, if you regularly nap, it may be hard to break that cycle.
Usually, if you are trying to get a great night's rest it may be best to nap as an emergency, not make it a habit, and try to slug it through the tough times.
If you do nap, make sure you set an alarm and get active when you are done. If you wake up and feel sluggish, usually it is helpful, and counter-intuitive, to move around.
Devine JK, Wolf JM. Integrating nap and night-time sleep into sleep patterns reveals differential links to health-relevant outcomes. J Sleep Res. 2016;25(2):225-233. doi:10.1111/jsr.12369
Jang KH, Lee JH, Kim SJ, Kwon HJ. Characteristics of napping in community-dwelling insomnia patients. Sleep Med. 2018;45:49-54. doi:10.1016/j.sleep.2017.12.018
Johnston SK, Landis CA, Lentz MJ, Shaver JL. Self-reported nap behavior and polysomnography at home in midlife women with and without insomnia. Sleep. 2001;24(8):913-919. doi:10.1093/sleep/24.8.913