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.