I find short naps are good if you have the discipline to keep them so. I've tried a few different timers setting and for me 17 minutes seems to work for enough

I find short naps are good if you have the discipline to keep them so. I've tried a few different timers setting and for me 17 minutes seems to work for enough time to fall asleep, feel refreshed but not him deep sleep where its hard to come back. But really fixing the wider problem is best. The usual answer is exercises, sunlight and avoiding screens for a hour or so before bed.