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Power Nap Timer Calculator

Find the best nap length for the time you have, and how long to actually set your alarm for.

Minutes available

Time to fall asleep

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How it works

Actual sleep = minutes available − time to fall asleep

The best nap is either short (about 20 minutes, before deep sleep) or a full 90-minute cycle. Napping 30–60 minutes can leave you groggy because you wake mid deep-sleep.

Worked example

With 30 minutes available and 10 to fall asleep, 20 minutes of actual sleep is an ideal power nap.

Frequently asked questions

Why is a 90-minute nap good?

It lets you complete a full cycle and wake in light sleep, avoiding the grogginess of waking mid-deep-sleep.

When should I nap?

Early afternoon works best. Late naps can make it harder to fall asleep at night.

Related calculators

Sleep Cycle Calculator

Find the best time to go to bed or wake up based on sleep cycles, with your own fall-asleep time and cycle length and the recommended hours of sleep for your age.

General educational estimate, not medical advice. Individual needs vary — talk to a doctor or registered dietitian for personal guidance.