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The difference between the two is that when they "nap" they will get up before their rest need is full, whereas when they "Sleep" they will sleep until it is entirely full (unless their schedule interrupts the sleep with activity that forbids sleeping, such as "work").
Different survivors do have different sleep needs, but that is trait based, so you'd know it (assuming you read their traits). Beyond that, the main reasons for a difference in when survivors wake up are:
What I do for sleep is schedule all survivors with a hard 4 hours of sleep on their schedule. Then make sure to have "anything" scheduled for at least 3 to 4 hours after that. So that they can stay in bed as long as needed to get their rest need to full. Once I research Sleep Training, I change that 4 hours to 3 hours.
For survivors with the trait that makes them need less sleep, I cut it by one hour. For those that need more sleep, I up it by one hour.
The above works fantastic for me, and I never mess with it. Other people have different strategies. There are people who just leave their survivors scheduled for "anything" for the entire day so that they can just sleep whenever they need to. So there's really no "best way", i don't think. Just "whatever way works best for you".
Couple of things:
I can't find "Sleep Training" as a completed or uncompleted research.
I have looked at all the information in game about my survivors, and can't find the "trait" that gives info about sleep needs.
Apologies for missing what must be obvious...
Or use a mod that unlocks breakthrough techs some other way. There are several (including two of my own).
Edit: And I don't think it's obvious at all! The traits are special traits. If you don't see them, it means none of your survivors have them. So their sleep needs are normal. Check out Connor's traits for an example of one of them.
They can work outside in the cold if you wake them at 7 am let's say, 2 hours in chilly weather will be nothing to them.