Power nap, full cycle, or recovery · based on sleep cycle science
When are you starting your nap?
Your nap options
Naps too close to bedtime can affect your sleep. Check your ideal bedtime and wake time for the full picture.
Best nap window: early-to-mid afternoon (roughly 1-3pm) works best for most people — it matches a natural energy dip and is early enough to avoid disrupting nighttime sleep.
How it works
Enter when you're starting your nap (defaults to right now).
We calculate 3 wake-up times based on sleep cycle research: a 20-minute power nap, a 60-minute recovery nap, and a 90-minute full-cycle nap.
We add about 5 minutes to account for the time it typically takes to fall asleep.
Pick based on your time available and goal — the 20-minute and 90-minute options are generally the least likely to leave you groggy.
Sleep cycle timing varies by individual. These are general guidelines based on typical sleep architecture, not a personalized sleep study.
Frequently asked questions
A 20-minute power nap is ideal for a quick energy boost without grogginess. A 90-minute nap completes a full sleep cycle including REM sleep, so you wake up at a natural point. Naps between 30-60 minutes often cause grogginess because they end during deep sleep.
Grogginess after napping (sleep inertia) usually happens when you wake up during deep, slow-wave sleep, which typically kicks in around 30-60 minutes into a nap. Waking up earlier or later tends to feel more refreshing.
Early-to-mid afternoon, roughly 1-3pm, tends to work best for most people — it aligns with a natural dip in alertness and is early enough to avoid interfering with nighttime sleep.
We add about 5 minutes to each nap length to account for the time it typically takes to actually fall asleep, so the wake-up times shown reflect a more realistic total time.