Nap Calculator
Nap planner
Two good nap lengths, one bad one. Timing matters as much as length.
Good timing. Napping before 4:00 PM leaves enough sleep pressure for your 11:00 PM bedtime.
Wake times include ~7 minutes to fall asleep, which is faster than at night.
The best nap length depends on what you want from it. Short naps restore alertness; a full-cycle nap restores more. The worst nap is the in-between one that drops you into deep sleep and then wakes you mid-cycle.
Nap length cheat sheet
| Nap length | Best for | Trade-off |
|---|---|---|
| 10-20 min (power nap) | Quick alertness, focus, mood | No deep-sleep benefit |
| 30-60 min | Generally avoid | Wake from deep sleep → grogginess |
| ~90 min (full cycle) | Memory, creativity, recovery | Needs more time; can affect night sleep |
Plan your nap wake-up time
To wake at the end of a cycle, add about 15 minutes to fall asleep, then 90 minutes of sleep. If you lie down at 1:30 PM, set your alarm for around 3:15 PM. For a power nap starting at 1:30 PM, set it for 1:50-2:00 PM.
Best time of day to nap
- Aim for the early-afternoon dip, about 1:00-3:00 PM.
- Avoid napping after ~4:00 PM so it does not push back your bedtime.
- Keep a consistent night schedule. Naps support it, they do not replace it.
For night-time planning, use the main sleep calculator or learn how much sleep you need by age.