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.
My nap log
| Date | Length | Goal | Wake time |
|---|
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.
Frequently Asked Questions (FAQ)
What is the best nap length?
10 to 20 minutes for quick alertness, 26 minutes as studied by NASA for work performance, and 90 minutes for a full sleep cycle.
Why should I avoid 40 to 60 minute naps?
That length wakes you from deep sleep and causes sleep inertia, the groggy feeling that can last an hour.
What does the optimizer recommend based on?
The minutes you can spare and your goal — alertness, memory or full rest. You get the recommended nap length, an alarm time that adds 5 minutes for falling asleep, and an explanation of the nap type. You can save naps to a log.
Is this medical advice?
No. This is general information only, not medical advice. If you often feel very sleepy during the day, talk to a doctor about possible sleep issues.