Nap Calculator
Set the alarm before lying down, or work back from when you must be awake. Four nap modes that dodge sleep inertia.
Plan your nap
* Includes a ~10-minute falling-asleep buffer. Long naps after 3 pm may affect night sleep.
Power Nap
Why does nap length matter?
Longer is not better. Within 20 minutes you stay mostly in light sleep and wake refreshed; waking from deep sleep (roughly the 30–60 minute window) triggers sleep inertia — grogginess lasting from ten minutes to half an hour. Either keep it short, or sleep a full 90-minute cycle.
What is a coffee nap?
Drink a coffee, then immediately nap for 20 minutes: caffeine kicks in after about 20–30 minutes — right as you wake, doubling the boost. Compare the effects with our Coffee vs Nap tool.
FAQ
FAQ
When is the best time to nap?
Most people hit a natural dip between 1–3 pm — the golden nap window. Naps within 6 hours of bedtime (especially long ones) weaken your sleep drive at night and are best avoided.
Why do I feel worse after napping?
You most likely woke from deep sleep — that is sleep inertia. Keep naps under 20 minutes, or sleep a full 90-minute cycle; both help noticeably.
Tool results are for reference only and do not constitute medical advice.