Nap Duration Calculator: Find Your Perfect Power Nap
Stop waking up groggy. Use our scientific nap duration calculator to find your ideal rest window—whether it's a quick 20-minute boost or a full 90-minute REM cycle.
Calculate Your Perfect Nap
Most experts agree that a standard power nap should last between 10 and 30 minutes. If you have more time, a 90-minute session allows for full physical recovery without the "foggy" feeling of sleep inertia.
Best Time to Nap
Natural energy dips usually occur between 1 PM and 3 PM. Napping in this window helps boost productivity without ruining your nighttime sleep.
What is a Caffeine Nap?
Drink a coffee, then immediately nap for 20 minutes. You'll wake up just as the caffeine hits your system for a double boost of alertness.
Are Naps Healthy?
Yes! Short naps improve memory, mood, and reaction time. Just keep them under 30 minutes to stay in the lighter stages of sleep.
Nap Durations Explained
20 Minutes: The Sweet Spot
Enhances alertness and motor learning skills. You wake up before deep sleep begins.
90 Minutes: The Full Cycle
Recommended for high-stress days or when you are catching up on lost sleep. Allows for REM recovery.
Nap Duration & Best Nap Time – FAQs
What is the best time to take a nap?⌄
For most people, the best time to nap is between 1:00 PM and 3:00 PM. This aligns with the body’s natural dip in alertness.
How long should a nap be?⌄
A short nap of 10–20 minutes boosts energy and focus, while a longer nap of 60–90 minutes supports deeper rest.
What nap duration helps avoid grogginess?⌄
To avoid sleep inertia, keep naps short—around 15–25 minutes. This prevents you from entering deep sleep stages.