Plan a nap that fits your day
Choose a quick reset or a longer rest. Your alarm time appears instantly.
Quick boost or more recovery?
A short nap is easier to fit into the day and may reduce the chance of waking from deeper sleep. A longer nap allows more sleep but can create more inertia and may push against your nighttime schedule.
Protect tonight
Nap timing matters. If you already have trouble falling asleep at night, choose the short option and keep it earlier in the day.
Persistent or unsafe daytime sleepiness deserves medical attention, especially if it affects driving or work.
Common questions
How long should a power nap be?
A short nap around 20 minutes is commonly used for an alertness boost while limiting deeper-sleep grogginess. Individual responses vary.
Is a 90-minute nap better?
A longer nap may provide more recovery and is often framed as a full-cycle estimate, but it takes more time and can interfere with nighttime sleep, especially later in the day.
Why add time to fall asleep?
If you want 20 minutes asleep and usually need 10 minutes to settle, a 30-minute alarm is more realistic than a 20-minute alarm.
When is it too late to nap?
There is no universal cutoff. If naps make nighttime sleep difficult, keep them earlier and shorter. Calculating Sleep’s tonight plan gives a conservative latest-nap prompt based on bedtime.