FREE NAP CALCULATOR
Nap calculator: duration and wake-up time
Page intent: This is a calculator, not an editorial guide: use it to generate a nap duration and wake-up time. For the evidence behind nap length, use the dedicated duration guide.
For a short nap, 10 to 20 minutes is a practical starting point. Enter your available time, goal and bedtime: the calculator suggests a duration, wake-up time and timer.
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Your plan will appear here.
Complete the four fields to get a duration, a wake-up time and a short protocol.
20min
- Wake up at
- Buffer
NAP TIMER
20:00
Find a safe, quiet position before starting.
HOW THE TOOL DECIDES
Simple rules, visible limits.
NIOSH notes that waking around 20 minutes or around 90 minutes may reduce the likelihood of waking from deeper sleep, but sleep cycles vary between people. The tool therefore presents durations as starting points, not guarantees.
GO DEEPER
Read the complete guide