BedtimeCalculation

Nap Calculator

Pick the right nap for the boost you need, and we'll tell you exactly when to set your alarm.

Nap start time
1
2
3
4
5
6
7
8
9
10
11
12
:
00
05
10
15
20
25
30
35
40
45
50
55

Choosing the right nap

Not all naps are equal. A 20-minute power nap keeps you in light sleep, so you wake quickly and feel sharper almost immediately. A 30-minute recovery nap digs a little deeper and helps repay lost sleep, at the cost of possible brief grogginess. A 90-minute full-cycle nap takes you through an entire sleep cycle including REM, which can boost creativity and memory, and because you wake at the cycle's end, you avoid sleep inertia.

The danger zone is in between: naps of 45–75 minutes tend to end during deep sleep and can leave you groggier than before. If you can't spare 90 minutes, keep it short.

Frequently Asked Questions

How long should a power nap be?

About 20 minutes. That keeps you in light sleep, so you wake alert without grogginess. Add the ~14 minutes it takes to fall asleep and set your alarm about 35 minutes out.

Why do I feel worse after a 60-minute nap?

A 45–75 minute nap often ends in the middle of deep sleep, causing strong sleep inertia. Either keep naps short (20–30 min) or commit to a full 90-minute cycle.

When is the best time of day to nap?

Early-to-mid afternoon (around 1–3 PM) works with your natural circadian dip. Napping after ~4 PM can make it harder to fall asleep at night.