In many siesta countries (i.e. Spain and Mexico), taking a regular nap is a normal part of the culture.
Napping during the day may contribute to the insomnia in some people. However, for others, if done correctly, taking regular day-time naps can give you a boost of energy throughout the day.
You can try napping and see if in improves your general sleep. The key is to have a nap timed so that you do not wake up during a deep-sleep phase. Waking up during the deep-sleep phase will likely to make you feel lethargic, slow and disoriented.
- Try to nap for no longer than 45 minutes (20 minutes or so of sleep) before entering the deep sleep phase.
- Alternatively, have a longer nap (90 minutes or so) when the deep sleep phase is over. However, when you enter deep sleep during the day, you put your body's sleep-wake rhythm out of whack, making it more difficult for you to go to sleep later on in the night.
Anything in between those two durations will be likely to wake you up groggy. If needed, set the alarm.
Generally, taking long and irregular naps can result in poor energy levels and poor quality of sleep, contributing to your insomnia. The correct way to take naps is to keep them short. This will prevent deep sleep and re-charge you physically. Limit the nap to 45 minutes, and, if you still feel tired after the nap, then shorten the nap time. The amount of time required to enter the deep sleep cycle varies from person to person.