Nap calculator: which duration to choose?
Not all naps are equal. Choose the nap type and start time, we calculate the optimal wake-up time.
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The 4 types of naps
Flash micro-nap (10-20 min): quick energy boost without deep sleep, great for a lunch break. Power nap (20 min): the format most recommended by sleep experts. Long nap (60 min): improves memory but risks a hard wake-up. Full cycle (90 min): includes REM sleep, useful for a large sleep debt but may affect the following night's sleep.
Frequently asked questions
What's the best time to nap?
Between 1pm and 3pm, during the natural afternoon energy dip, avoiding naps after 4pm to protect nighttime sleep.
Does a nap replace a full night's sleep?
No. It can offset a small one-off sleep debt but doesn't replace a complete, regular night.
Want to go further?
Explore our guides and other calculators.