Nap Calculator

Q: How long should a nap be?

A 10 to 20 minute power nap boosts alertness without grogginess. A full 90-minute nap completes one sleep cycle. Naps of 30 to 60 minutes often leave you groggy because you wake during deep sleep.

Q: What is the best time to nap?

Early afternoon, roughly between 1pm and 3pm, works best for most people. Napping too late in the day can make it harder to fall asleep at night.

Tap once and see the best alarm times for a quick power nap or a full sleep cycle — so you wake up refreshed instead of groggy.

Which nap should you take?

Power nap — 10 to 20 minutes: the sweet spot. Boosts alertness and mood, and you wake before deep sleep, so no grogginess.
Avoid 30–60 minutes: long enough to enter deep sleep, but you’ll likely wake in the middle of it and feel worse.
Full cycle — about 90 minutes: completes one whole sleep cycle. Great for recovery when you’re very tired and have the time.

Tips for a better nap

Nap in the early afternoon (about 1–3pm), not late in the day.
Keep it dark and quiet, and set an alarm so you don’t oversleep.
Try a “coffee nap”: drink a coffee, then nap 20 minutes — the caffeine kicks in as you wake.

Frequently asked questions

How long should a nap be?

A 10–20 minute power nap boosts alertness without grogginess. A full 90-minute nap completes one cycle. Naps of 30–60 minutes often leave you groggy.

What is the best time to nap?

Early afternoon (about 1–3pm) works best. Napping too late can make it harder to sleep at night.

Is napping good for you?

For most people a short nap improves focus and mood. If you have trouble sleeping at night, keep naps short and early — or skip them.

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Nap Calculator

Which nap should you take?

Tips for a better nap

Frequently asked questions

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