I'm told "no naps" but analyze: should I nap or not based on MY situation? Map the nap effects: reduces sleep pressure but might improve function. Calculate: if I nap 20 minutes at 2pm, what's the nighttime sleep impact vs. daytime performance gain? Show me the nap decision tree: these situations allow naps, these don't. Give me the nap protocol: this duration at this time maximizes benefit. Include: whether my sleep debt requires naps, optimal nap timing and duration, and when naps help vs. hurt nighttime sleep.