I can't comment on the "normal" aspect of your question, but I can share my experience with naps.

My 2 year anniversary was back in Feb and in the last 2 years+, I've had a nap almost every day. My naps last anywhere from 1 hour to 4 hours depending on the day, what I've done, how my head is feeling and probably other factors like planet alignment.

That said, I have ZERO problems sleeping at least 8 hours every night, more if time permits. I'm one of the lucky few that sleeping is not a problem for and I can easily sleep for 16 or more hours a day if left to my own devices and the world and its demands don't get in the way. Only problem is, in 2 years, I've never felt refreshed, no matter how much I sleep, I still wake up exhausted.

I work closely with an occupational therapist and part of what her job is (as set out by my rehab doc) was to work with me on pacing strategies and incorporating resting periods into my day. She is basically the "nap police"

So if I follow her strategies and am "on program", I am napping a minimum of 2 hours each afternoon and sleeping a minimum of 8 hours every night. Following that, earns me a "gold star" in her book... getting less sleep than that and I risk getting her lecture again.

Again, I may be in the minority, but this is how its been for me for over 2 years and my OT expects this is how it will be for me long term.

And *I* do set an alarm to wake me up, otherwise I might not wake up. I also plan to do any cognitively demanding tasks soon after I wake up, either first thing in the morning or right after my nap, because while I'm not refreshed, I also know that's as good as its going to get and its all downhill from there!!

Pacing and Planning are the words my OT uses over and over and over!

Starr