Nap calculator: duration and wake-up time
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.
Your plan will appear here.
Complete the four fields to get a duration, a wake-up time and a short protocol.
- Wake up at
- Buffer
20:00
Find a safe, quiet position before starting.
Examples with 10, 20 or 30 minutes available
These examples use 14:00 as the current time, 23:00 as bedtime, the “Quick alertness” goal and the night-time difficulty box unchecked.
- 10 minutes available: a 10-minute timer, ending at 14:10; the tool displays a 5-minute buffer afterwards.
- 20 minutes available: a 20-minute timer, ending at 14:20; a 10-minute buffer afterwards.
- 30 minutes available: a 20-minute timer, ending at 14:20; the remaining 10 minutes can be used as the displayed buffer.
The timer starts when you press “Start timer”. It does not measure when you fall asleep. The buffer is separate from the timer: with a 10- or 20-minute window, allow extra time before resuming an activity.
Related guides: Power nap: duration and method · Best time to nap · Why you feel tired after a nap.
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.