Nap
Calculator

Power · Full Cycle · Coffee Nap · Wake Time

Pick Your Nap

20 min

Power Nap

Alertness boost without grogginess. Best for most people.

30 min

Short Nap

Slightly deeper. May cause brief grogginess on waking.

60 min

Deep Nap

Includes deep sleep. Good for memory. Expect 5-10 min grogginess.

90 min

Full Cycle

Complete sleep cycle including REM. Wake feeling fully refreshed.

☕ 25 min

Coffee Nap

Drink coffee, then nap 20 min. Caffeine kicks in as you wake. Science-backed.

—

Wake Up At

Duration	Sleep Stages	Benefit	Grogginess?
10-20 min	Stage 1-2 (light)	Alertness, mood	None
30 min	Into Stage 3 (deep)	Moderate boost	Some (5 min)
60 min	Full deep sleep	Memory, learning	Yes (10 min)
90 min	Full cycle + REM	Creativity, full restore	None (between cycles)

Rule	Why
Nap before 3 PM	Later naps interfere with nighttime sleep
Set an alarm	Don't accidentally sleep 3 hours
Dark, quiet spot	Even 20 min is better in the dark
Don't nap if you have insomnia	May worsen nighttime sleep difficulty