I wish I could partake in nap culture, but I always wake up feeling like I’ve been ripped from the goddamn afterlife. Always worse than before. My wife and I just spent two grueling sleepless nights in the postpartum ward, and after returning home today she encouraged me to have a 1-hour nap. I obliged and woke up so fucking brain-sick out of sorts that I could barely interact with my surroundings for the first 30 minutes.
One hour seems too long for a nap. Have you tried shorter ones, e. g. 20 minutes? AFAIK napping for only a few minutes doesn’t affect you much, too long of a nap causes issues you described.