Nap Duration Calculator

Find the perfect nap length for maximum alertness and minimal grogginess

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Your Nap Situation

Nap Types Guide

Power Nap (10-20 minutes)

Most Popular

Best for: Quick alertness boost, productivity increase

Benefits: No grogginess, improved focus, enhanced mood

Timing: Early to mid-afternoon

Recovery Nap (60-90 minutes)

Full Cycle

Best for: Significant sleep debt, cognitive restoration

Benefits: Memory consolidation, creative insights, physical recovery

Timing: Morning or early afternoon only

Micro Nap (2-10 minutes)

Quick Fix

Best for: Brief alertness boost, minimal time available

Benefits: Instant refreshment, no sleep inertia

Timing: Anytime except late evening

Perfect Napping Tips

Environment

  • Dark, quiet room
  • Cool temperature (65-68°F)
  • Comfortable position
  • Use eye mask or blackout curtains

Timing

  • Nap between 1-3 PM for most people
  • Avoid napping after 4 PM
  • Set an alarm to prevent oversleeping
  • Allow 5-10 minutes to fall asleep

Preparation

  • Avoid caffeine 6 hours before
  • Turn off electronic devices
  • Use relaxation techniques
  • Don't nap if you can't fall asleep at night

Medical Disclaimer

This nap calculator provides general recommendations based on sleep science research. Individual sleep needs vary significantly. If you experience chronic fatigue, excessive daytime sleepiness, or sleep disorders, consult with a healthcare professional. Napping should complement, not replace, adequate nighttime sleep.