Nap Calculator
Find the perfect nap duration to boost your energy without feeling groggy.
Not all naps are created equal. The right nap length depends on what you need—a quick energy boost, memory enhancement, or full restoration. This calculator helps you choose the optimal nap duration and wake time.
Types of Naps Explained
Power Nap
The ideal nap for most people. You stay in light sleep, making it easy to wake up alert. Perfect for:
- Quick energy boost
- Improved alertness
- Better reaction time
Recovery Nap
Slightly longer nap that may cause brief grogginess but offers more benefits:
- Memory consolidation
- Creativity boost
- Muscle recovery
⚠️ The "Danger Zone"
Avoid this duration! You'll wake from deep sleep feeling groggy and confused (sleep inertia). If you need more than 30 minutes, go for a full 90.
Full Cycle Nap
A complete sleep cycle including REM. Best for:
- Significant sleep debt
- Preparing for sleep deprivation
- Full cognitive restoration
Drink a cup of coffee right before a 20-minute power nap. Caffeine takes about 20 minutes to kick in, so you'll wake up just as it starts working—double the alertness boost!
Frequently Asked Questions
The ideal nap window is between 1 PM and 3 PM, when your natural circadian rhythm causes a slight dip in alertness. Napping after 3 PM can interfere with nighttime sleep.
This is called sleep inertia. It happens when you wake from deep sleep (typically 30-60 minute naps). Stick to 20 minutes or go for a full 90 minutes to avoid this.
For most people, regular short naps (under 30 minutes) are beneficial. However, if you need daily naps to function, it may indicate insufficient nighttime sleep or an underlying sleep disorder.
Not if you nap early (before 3 PM) and keep it short (under 30 minutes). Long or late naps can make it harder to fall asleep at night.