A nap can help, but the wrong nap length can leave you waking up foggy and sluggish. This nap calculator gives you practical wake-up options based on when you’re starting your nap and how much time you actually have.
If you’re planning naps for a child, the toddler nap calculator further down the page suggests a simple nap schedule by age in months, wake time, and current sleep quality.
Nap Calculator for Adults
Most people are looking for one of three things: a quick reset, a focus boost, or a deeper recharge. The calculator below gives you a few realistic nap options and a clear wake-up time for each one, so you can pick what fits your day.
Plan your nap around common nap lengths and wake times so you can rest without feeling overly groggy.
Select a nap length based on your goals and available time.
- Nap in a dark, quiet, cool room if possible
- Avoid late naps that make bedtime harder
- Set an alarm so your nap does not run long
- If caffeine helps you, try it right before a short nap
- Give yourself a few minutes to fully wake up after
How to Choose the Best Nap Length
If you’re not sure what to pick, start with these general nap lengths:
- 10–20 minutes for a quick energy boost with less chance of grogginess
- 30 minutes when you want a longer break, but don’t be surprised if you feel briefly foggy
- 60 minutes when you need a deeper rest, but waking can feel heavier
- 90 minutes when you want a full sleep cycle and a smoother wake-up
Your best nap length depends on your schedule and how sensitive you are to waking during deeper sleep.
If you’re trying to time a 90-minute nap or avoid waking mid-cycle, use the Sleep Cycle Calculator to compare wake-up options.
When Should You Avoid Napping?
Late naps can sometimes make bedtime harder, especially if you nap too close to your usual sleep window. If you’re testing naps for better daytime energy, keep the timing consistent for a few days so you can judge how it affects your sleep at night.
Toddler Nap Calculator
Toddler nap timing can affect bedtime, night wakings, and early mornings. This toddler nap calculator creates a simple schedule suggestion based on age in months, wake-up time, and how nights have been going recently.
Create a simple nap schedule suggestion based on age in months, wake time, and how well nights have been going.
Toddler nap schedule notes: This schedule is meant as a starting point, not a strict rule. Watch sleepy cues, keep nap windows consistent, and adjust gradually if bedtime starts drifting later or early wake-ups become a pattern.
See more Sleep Tools and calculators here.
Frequently Asked Questions
How long should a nap be to avoid grogginess?
A nap of about 10 to 20 minutes is usually the best choice if you want to avoid grogginess.
Is a 30-minute nap good or bad?
A 30-minute nap can help, but some people feel temporarily foggy because they may wake during deeper sleep.
Is a 90-minute nap better than a 30-minute nap?
A 90-minute nap can feel better for some people because it’s closer to a full sleep cycle, but it takes more time and may affect bedtime if it’s too late.
What is the best time of day to nap?
Early to mid-afternoon is usually the easiest time to nap without interfering with nighttime sleep.
How many naps should a 2-year-old take?
Most 2-year-olds do best with one nap per day, though timing and duration vary by child.
When do toddlers stop napping?
Many toddlers reduce or drop naps between ages 3 and 5, but some still benefit from quiet time even if they don’t sleep.