Personal Health
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Delay bedtime slightly and split recovery into two moderate naps (e.g., two 40-50 min naps at 11 am and 9 pm), combining light caffeine late afternoon to stay awake.
Take several long late‑afternoon naps (e.g., 4-6 pm for 60-90 min) and use caffeine around 3 pm to stay alert, trying to “catch up” with fragmented sleep.
Make no changes and expect full recovery by Monday morning (wake at the usual ~7 am) without altering bedtime, naps, or sleep hygiene.
Take short early‑afternoon naps (20–30 min) or a single 90‑min nap, the add 1–2 hours of sleep during the weekend, and practice good sleep hygiene.
