Nap smart, wake up sharp.
A great nap is all about timing. Pick your nap start, and we'll show you the exact alarm times that leave you refreshed instead of groggy.
Nap calculator
Tell us when you're lying down, and we'll show you exactly when to set your alarm for every nap length.
Set your alarm for
Times assume you fall asleep as soon as your head hits the pillow. Keep naps before mid-afternoon so they don't steal sleep from tonight.
The science
How long should a nap be?
20 minutes
The power nap
You stay in light sleep, so waking is easy. Best choice for a fast afternoon recharge.
60 minutes
The deep rest
Reaches slow-wave sleep that boosts memory and recovery — but expect some grogginess right after.
90 minutes
The full cycle
A complete sleep cycle including REM. You wake naturally at the end of the cycle, clear-headed.
Rule of thumb: keep naps to 20–90 minutes and finish them before 3 PM, or they can make it harder to fall asleep tonight. Need a full night instead? Use thebedtime calculator.