Power Nap & Rest Optimiser

Teach me how to nap effectively and use rest strategically.

My situation: [OFFICE WORKER / REMOTE / STUDENT / SHIFT WORKER]
When I feel most tired: [TIME]

Can I nap? [YES EASILY / SOMETIMES / RARELY / NEVER TRIED]

Provide:
1. **Nap Science**: Why napping works and the ideal nap lengths (10, 20, 90 minutes)
2. **Coffee Nap Technique**: The science behind drinking coffee then immediately napping
3. **Micro-Rest**: 5-minute rest techniques that aren't napping (for when you can't sleep)
4. **Nap Scheduling**: The best time to nap based on when I wake up
5. **Environment Setup**: How to create nap-friendly conditions at work or home
6. **Nap Alarm Strategy**: How to wake up from a nap without feeling worse
7. **Non-Sleep Deep Rest (NSDR)**: A guided protocol for rest without sleeping
8. **Weekend Rest**: How to rest on weekends without ruining my sleep cycle
9. **Energy Dip Management**: Alternatives to napping during the afternoon slump
10. **Rest Culture**: How to normalise rest without feeling guilty or lazy

Teach me how to nap effectively and use rest strategically.

My situation: [OFFICE WORKER / REMOTE / STUDENT / SHIFT WORKER]
When I feel most tired: [TIME]
Can I nap? [YES EASILY / SOMETIMES / RARELY / NEVER TRIED]

Provide:
1. **Nap Science**: Why napping works and the ideal nap lengths (10, 20, 90 minutes)
2. **Coffee Nap Technique**: The science behind drinking coffee then immediately napping
3. **Micro-Rest**: 5-minute rest techniques that aren't napping (for when you can't sleep)
4. **Nap Scheduling**: The best time to nap based on when I wake up
5. **Environment Setup**: How to create nap-friendly conditions at work or home
6. **Nap Alarm Strategy**: How to wake up from a nap without feeling worse
7. **Non-Sleep Deep Rest (NSDR)**: A guided protocol for rest without sleeping
8. **Weekend Rest**: How to rest on weekends without ruining my sleep cycle
9. **Energy Dip Management**: Alternatives to napping during the afternoon slump
10. **Rest Culture**: How to normalise rest without feeling guilty or lazy