Nap Calculator
Not all naps are equal. Enter the time you're starting your nap and we'll show you the best wake-up times - whether you have 20 minutes or a few hours.
Nap Science: Why Duration Is Everything
Power Nap
Boosts alertness and mood without entering deep sleep. You wake in light NREM Stage 1-2 - no grogginess. Best nap if you have limited time.
Full Cycle Nap
One complete sleep cycle including REM. Memory consolidation, emotional processing, and creativity all benefit. Wake at the natural cycle end - fully refreshed.
Avoid This Zone
Waking mid-cycle (in deep slow-wave sleep) causes intense sleep inertia. You'll feel groggy and impaired for up to an hour. Skip this window if possible.
Napping Best Practices
Nap before 3 PM
Later naps interfere with nighttime sleep pressure and can push back your bedtime.
The coffee nap trick
Drink a coffee, then take a 20-minute nap. Caffeine kicks in as you wake, maximizing alertness.
Keep it dark
Use an eye mask. Even dim light suppresses melatonin and makes it harder to fall asleep.
Set a backup alarm
Even if you aim for 20 minutes, set a 25-minute alarm in case you take longer to fall asleep.
Nap Guides
Use these articles to choose the right nap length and avoid accidental grogginess.
Nap Length Guide
Compare quick alertness naps with longer recovery naps before you set the timer.
Power Nap vs 90-Minute Nap
Choose the shortest nap that solves the problem without dragging into deep sleep.
Weekend Sleep Schedule
Use naps to recover without turning Sunday night into Monday morning fatigue.