Nap Length Optimizer
Tell us how many minutes you have and what you want from the nap — alertness, memory or full rest — and get the best nap length, why it works, and your wake time.
Recommended nap
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Set alarm for
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Nap type
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My nap log
| Date | Length | Goal | Wake time |
|---|
General information only, not medical advice. If you often feel very sleepy during the day, talk to a doctor about possible sleep issues.
How to use
- Enter the minutes you can spare for the nap.
- Pick your goal: alertness, memory or full rest.
- Your recommended nap length, alarm time and explanation appear instantly. Use Save to log the nap.
Note: The alarm time adds 5 minutes for falling asleep. Avoid 40 to 60 minute naps — they wake you from deep sleep and leave you groggy.
Tips
- Nap before 3 PM so night sleep is not affected.
- A dark, cool, quiet room helps you fall asleep faster.
- Coffee right before a 20 minute nap (a coffee nap) can boost the alertness effect on waking.