Power Nap Calculator
Find your optimal nap duration and timing based on your chronotype, energy level, and schedule. Free tool backed by sleep science.
Calculate Your Perfect Nap
Answer 4 quick questions for personalized recommendations
What's your schedule today?
We'll calculate the best nap window based on your day
What's your chronotype?
Your natural sleep-wake preference affects optimal nap timing
Not sure? Take our Chronotype Quiz
How's your energy right now?
This helps determine the right nap duration
What will you do after your nap?
Different activities benefit from different nap types
Caffeine Nap (Nappuccino)
Drink coffee before napping for extra alertness
Quick energy boost without entering deep sleep
Based on 7 hours awake - adenosine has built up moderately
Short naps avoid deep sleep, minimizing sleep inertia
Nap Environment Checklist
Alternative Nap Options
Save Your Nap Plan
Get your personalized nap schedule sent to your inbox
Our Power Nap Calculator uses sleep science research to determine your optimal nap duration and timing based on four key factors:
- Sleep Pressure: How long you've been awake determines adenosine buildup - the chemical that makes you sleepy.
- Chronotype: Your natural sleep-wake preference affects when you experience your afternoon dip.
- Energy Level: Your current fatigue level helps determine whether you need a quick boost or deeper recovery.
- Post-Nap Activity: Different activities benefit from different nap types (e.g., driving needs alertness, creative work benefits from REM).
Nap Types Explained
- Micro Nap (5-10 min): Quick reset when short on time. Provides mild alertness boost.
- Power Nap (15-20 min): Ideal balance - boosts alertness and mood without grogginess.
- Recovery Nap (60 min): Includes deep sleep for physical recovery. May cause some grogginess.
- Full Cycle (90 min): Complete sleep cycle with REM. Best for creativity and memory.
- Caffeine Nap (20 min): Drink coffee then nap - wake as caffeine kicks in for maximum effect.
Limitations
- This is an educational tool, not medical advice
- Results may vary based on individual physiology
- Health conditions and medications can affect napping
- For persistent sleep issues, consult a sleep specialist
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