Sleep & wake-up
Nap calculator
Enter when you lie down and see the best times to wake from a 10, 20, 30 or 90-minute nap.
Times add about 15 minutes to fall asleep. A 10–20 minute nap usually boosts alertness with little grogginess; about 90 minutes covers roughly one sleep cycle.
How long should a nap be?
The best nap length depends on what you need. A short nap lifts alertness; a long one can let you finish a full sleep cycle and often wake more refreshed. Avoid waking in the middle, when deep sleep makes you groggy.
| Nap length | Best for |
|---|---|
| 10–20 min | A quick alertness and mood boost, usually with little grogginess |
| 30 min | Can cause sleep inertia; usually less ideal |
| 90 min | About one full cycle: creativity and memory, usually little grogginess |
When to nap
Early afternoon, around the natural post-lunch dip, is ideal. Napping too late can make it harder to fall asleep at night.
Frequently asked questions
What is the best nap length?
For most people a 10–20 minute nap gives an alertness boost without grogginess. If you have time and feel very tired, a 90-minute nap usually completes about one full cycle and makes waking in deep sleep less likely.
Is a 30-minute nap bad?
A 30-minute nap can leave you groggy because you may wake during the start of deep sleep. If you can, keep it to 20 minutes or extend to a full 90-minute cycle.
What time should I nap?
Early-to-mid afternoon is best, during the natural circadian dip. Napping after about 4 p.m. can interfere with night-time sleep.