Nap Calculator
Find your optimal nap window and latest safe nap time to avoid disrupting nighttime sleep.
Use Nap Calculator ↓Nap Calculator
Find your optimal nap window and the latest safe time to nap without disrupting tonight's sleep.
Your Nap Plan
Frequently Asked Questions
How long is the ideal nap?
It depends on your goal. A 10-20 minute power nap boosts alertness without grogginess. A 90-minute nap covers a full sleep cycle including REM sleep, which benefits creativity and memory. Avoid 30-60 minute naps as they often cause sleep inertia.
What is the latest I should nap?
As a general rule, finish your nap at least 6-8 hours before your planned bedtime. Napping too late in the afternoon reduces your sleep pressure, making it harder to fall asleep at night.
Is napping a sign of poor sleep?
Not necessarily. Many cultures practice healthy afternoon napping. However, if you need daily naps to function, it may indicate insufficient nighttime sleep or an underlying sleep disorder worth investigating.