Nap Calculator
Choose a nap length and see the ideal wake-up time.
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Your result
Enter your details and calculate.
Results are educational estimates, not medical advice. Individual needs can vary.
Choosing nap length
A 10–20 minute nap can improve alertness with less grogginess. Around 90 minutes may allow a full cycle when time permits.
Timing tips
Nap in the early afternoon and avoid late naps if they interfere with nighttime sleep.
How to use this result
Use the estimate as a practical starting point, then track how you feel and adjust gradually. For medical conditions, pregnancy, medication use, or major training changes, consult a qualified health professional.