Nap planning
Nap calculator
Nap timing is a planning estimate, not a guarantee that you will wake refreshed.
How it works
Nap calculator
The nap calculator starts with your local nap start time, adds your selected fall-asleep estimate, then adds 10, 20, 30, or 90 minutes asleep. With a 10-minute fall-asleep estimate, a 1:00 PM start creates 1:20, 1:30, 1:40, and 2:40 PM options.
The 10-, 20-, 30- and 90-minute values are planning options, not prescribed nap lengths. Ninety minutes is a longer-nap estimate, not a promised full cycle. NIOSH sources here discuss nurses and work-related fatigue; that context does not establish a universal recommendation for every adult. CDC/NIOSH: Napping guidance
The arithmetic follows the same transparent limits described in the methodology.
Timing caution
Late naps may affect bedtime
A nap can be useful for planning a short rest, but daytime sleep can make bedtime harder for some people, especially later in the day. MedlinePlus: Healthy sleep
Use the late-day note as a caution, not a rule. Sleep needs, schedules, work, and stress vary by person.
If it is too late for a nap, try a short wind-down routine instead.
Nap calculator FAQ
How long should I nap?
The 10-, 20-, 30- and 90-minute values are planning options, not prescribed nap lengths. Ninety minutes is a longer-nap estimate, not a promised full cycle. NIOSH sources here discuss nurses and work-related fatigue; that context does not establish a universal recommendation for every adult.
Should I nap late in the day?
Late naps can make bedtime harder for some people. If it is already afternoon or evening, consider a shorter nap or an evening routine instead.
Can a nap replace a full night of sleep?
No. This page is for planning a short rest window. It does not diagnose sleep problems or replace enough regular nighttime sleep.
Sources