Nap Calculator

20 minutes (power nap): light sleep only, quick refresh. 60 minutes: includes some deep sleep, good for memory but may cause grogginess. 90 minutes: full cycle, best for recovery without grogginess. Avoid 30-50 minute naps — you'll wake from deep sleep.

Between 1-3 PM aligns with the natural post-lunch dip in circadian alertness. Napping after 3 PM can interfere with nighttime sleep. Morning naps aren't typically needed unless you're severely sleep-deprived.

Short naps (20-30 minutes) improve alertness, mood, and performance. NASA found that a 26-minute nap improved pilot performance by 34%. However, long or frequent naps may indicate poor nighttime sleep quality.