Nap Planner
Best time and length for a nap that will not wreck tonight’s sleep.
Your result
Short naps boost alertness without grogginess. Finish napping at least 8 hours before bedtime to protect night sleep.
Medical disclaimer: This tool is for education and is not medical advice. Read more.
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Find this tool when you want to:
Learn more
Power Naps: The Science
When and how long to nap for the biggest benefit.
Sleep & Mental WellbeingSleep Cycles and How to Wake Up Refreshed
Why timing your alarm around 90-minute cycles can help.
Sleep & Mental WellbeingHow Much Sleep Do Adults Need?
Seven to nine hours for most adults, and the cost of shortchanging it.
Frequently asked questions
What does the Nap Planner do?
Best time and length for a nap that will not wreck tonight’s sleep. Enter your values and the result and chart update instantly.
How accurate is it?
It uses published, widely used formulas. Results are estimates for education and planning, not a diagnosis. Talk to a qualified clinician about decisions affecting your health.
Is my information stored or shared?
No. All calculations run in your browser and nothing you type is sent to a server or saved.
What can I search to find this tool?
People find it by searching for: when should i nap; power nap length; nap without ruining sleep; afternoon slump.