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.

When did you wake up this morning?

Your ideal nap window

14:00 – 15:00

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: 16:00 Avoid starting a nap after this time. Late naps spend the sleep pressure your night depends on.

Pick your nap

Power nap

20 minutes

Light sleep only: alertness and mood restored with no grogginess. The everyday choice.

Nap now and wake at 04:14

NASA nap

26 minutes

The length NASA found lifted pilot performance by over a third. Set the alarm and trust it.

Nap now and wake at 04:20

Full cycle

90 minutes

One 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 05:24

☕ 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.