Nap Calculator
A good nap is timing plus length. Tell us when you woke up and we will find your natural afternoon dip, then pick a nap that ends before grogginess begins.
Your ideal nap window
02:00 p.m. – 03:00 p.m.Your body's afternoon dip lands roughly seven to eight hours after waking. A nap inside this window works with your rhythm without stealing from tonight's sleep.
Last call: 04:00 p.m. Avoid starting a nap after this time. Late naps spend the sleep pressure your night depends on.
Pick your nap
Power nap
20 minutesLight sleep only: alertness and mood restored with no grogginess. The everyday choice.
Nap now and wake at 03:33 a.m.NASA nap
26 minutesThe length NASA found lifted pilot performance by over a third. Set the alarm and trust it.
Nap now and wake at 03:39 a.m.Full cycle
90 minutesOne complete sleep cycle, dreams included: memory, creativity and an emotional reset. You wake as the cycle ends rather than inside it.
Nap now and wake at 04:43 a.m.☕ The coffee nap trick: drink a coffee right before a 20-minute nap. The caffeine kicks in just as you wake, and the nap has already cleared the drowsiness out of its way.
A 90-minute nap is rich in REM sleep: if you dream, note it in your journal while it is fresh.