Nap Calculator — Best Nap Time & Wake-Up Time
Use this nap calculator to find the best time to wake up based on your nap length and sleep cycles.
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Start time: --:--
Your wake-up time
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Set an alarm for this time.
Tip: 20 minutes can improve alertness without sleep inertia.
Quick nap guidance
20 min: Quick energy boost with minimal grogginess.
30 min: Useful, but some people feel groggy after waking.
90 min: One full sleep cycle and often the easiest to wake from.
FAQ
How long should a nap be? Short naps (10–20 minutes) boost energy, while 90-minute naps complete a full sleep cycle and feel more natural on waking.
What is the best nap length? Most people feel best with a 20-minute nap for a quick boost or a 90-minute nap for a full sleep cycle.
Can naps affect nighttime sleep? Long or late naps can make it harder to fall asleep at night. Short naps earlier in the day are usually better.
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