Nap Calculator
Choose a nap duration, then estimate when to wake so the nap fits your day.
Nap Calculator
Which nap length should you choose?
Short naps can be easier to fit into a workday and may reduce the chance of waking deeply groggy. Longer naps can be useful in some situations but may interfere with nighttime sleep for some people.
How the nap calculator works
Pick when you plan to lie down and how long you want to nap. The calculator adds a few minutes to fall asleep and gives you an alarm time. A 20-minute nap starting at 1:00 PM means an alarm at about 1:30 PM.
Choosing a nap length
Ten to 20 minutes gives a quick boost with little grogginess. Thirty minutes can leave some people groggy, and 90 minutes covers a full cycle. See the nap calculator guide and napping guide.
Timing
Nap before mid-afternoon so it does not push back your bedtime. If you have insomnia, keep naps short or skip them.
Ready to find your sleep time?
Plan a bedtime or wake-up time in under a minute with our free sleep calculator.