> Do you think our ancestors slept exactly 8 hours a night from 10pm to 6am?

Yeah I pretty much do expect that (but more like 6 or 7). They were awake a few hours after sunset by fire light, then get up fairly early. I certainly don't imagine them napping during the day, when they could be working together to get food, unless it's a climate where it's too hot to do anything in the middle of the day.

Studies of modern hunter gatherers seem to back this up e.g. [1]

It's widely known that Victorians would have two sleeps over night, with a productive period in the middle, but this seems to be a misconception based on a passing remark in one court case. Even if true, this is a post-industrial society with unhealthily long working hours and I don't think we should be copying their sleep patterns.

[1] https://www.sciencedirect.com/science/article/pii/S096098221...

I've tried this but naps make me groggy for the rest of the day, or sometimes I get confused thinking it's the next day. What's your secret to waking up refreshed from a nap?

There’s plenty of evidence that people used to sleep very early, and have a period of activity in the night, before having a second period of sleep.

I follow the same schedule as you do, and also work remotely, and usually take a single 1-2h nap somewhere between 12pm - 3pm. It makes me have two moments of “morning productivity”, which works very well for me.

In the end, listen to your body.