According to this chart, it's best to power nap for ten to twenty minutes, or make the time to take a long nap. I prefer the ninety minute nap, but that's usually not possible.
Sometimes it helps me to just lie down for a little while, even if I don't sleep. My body gets a little rest and enough energy gets saved up that I can keep going.
My daughter takes one to two naps a day that range from one to two hours each. I take naps sporadically of varying lengths, and my husband never takes naps unless he's really sick.
If you can't grab a nap, then grab a healthy snack and do a couple jumping jacks to get some energy going.
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