Some interesting points in here. I have found that I tend to rarely wake up feeling refreshed. Even though I am in bed long enough and not consciously awake for most of that time. While I have experimented with everything from no screens and reading a real physical book and getting away from blue light sources to more orange light nothing truly gives a significant change.
The only suggestion you make I have not tried is napping. Which I might try on the occasions when I do feel tired through the day, but these are rare. While I don’t wake up feeling refreshed, I am not exhausted either. For me a strange combination.