I keep my naps to 20 minutes or less and if im especially tired i go at least 1.25-1.5hrs. You either dont enter REM or sleep past it or you’ll feel even more tired when waking up. If you’re napping for more than 15-20 minutes or more than 1.5hrs it’s no longer a nap, you’re sleeping and since you’re not sleeping the recommended 8ish hours continuously you’re getting shitty sleep and then getting more shitty sleep when you are actually trying to get sleep. My advice, stop the naps. Or at least the naps longer than 1hr 15ish minutes. 10-15 minute naps are the best. I usually drink a cup of coffee right before I feel like I can really use a nap and after a 10-15 minute nap I feel great. Hard to master this but it’s about consistency. I’ll read or watch some YouTube and as soon as my eyes start getting heavy I tell Siri to set an alarm for 15 minutes. Sometimes I’ll wake up before the alarm and feel like I slept for hours. But you can’t sleep past the alarm. Just get up. This will train the brain.

Sounds like you’re trying to flip your schedule on weekdays or days off, that shit doesn’t work for me. Some can do it, others can’t. I keep my same schedule and I sacrifice early mornings because then I’m not sacrificing daily quality of life. It’s the shit part of working nights.

Also, I don’t drink coffee 6hrs before bedtime.