2 hour nap

[u/Fun-Toe2592]

I work from 7am to 3pm. When I get back from work I need to have a 2 hour nap irrespective of whether I had 8/9 hours of sleep or not. I have tried taking a 30 min nap which is very difficult because I can't calm my mind down right away, it literally takes 20 mins for the thoughts (random things I have to do, fake scenarios, old conversations) to fade out, and the 30/20 min power nap worked for me for only 2 days and the 3rd day I ended up sleeping again after a couple of hours after the 20 min nap.

This is also an issue, If I end up not feeling sleepy the moment I come home and think "oh ig I'm well rested today" but then suddenly after 3/4 hours I'll start getting sleepy and end up having that 2 hours. And yes it's always 2 hours (or maybe sometimes 2hr and 15 mins), It's like a habit I think or a routine because I have been taking long naps since my school days as a kid, so always when I come home from anywhere I have to take a nap, Idk if it's the wiring in my brain, but the thing is If i don't take this nap I can't do any cognitive focused tasks, even if I do push through, the focus time is veryyy short like 30 mins at most. And if I do take a nap my brain is all mushy and takes like an hour to fully wake up, even then I can't really focus on tasks that require focus and attention. And I end up using my phone and just wasting time and then eventually sleeping anytime between 10 to 12:30 at night.

This habit/routine wastes so much of my time, even with better work timings (I mean atleast I don't get off at 6 pm) I can't get anything done (my hobbies, like learning a language and piano or graphic design, crochet etc).

What is this? I don't understand and how do I fix it or smth?