Here's a personal nap hack: 15-20 minutes of rest with a "non-sleep" mindset.
I used to nap for an hour or more, but I always woke up feeling drained and sore. Now, I limit it to 15-20 minutes. Initially, I feel like it's not enough, but my energy quickly rebounds.
I approach it as relaxation, not sleep. It's hard to fall asleep on demand, especially as you age. If you stress about sleeping, it just gets harder.
During this time, I lie flat to relieve spinal tension. I focus on relaxing with my eyes closed, telling myself it's about relaxation. I listen to a Bible audio, and almost every time, I doze off for a few minutes, which is surprisingly rejuvenating.