Power Nap Calculator

A nap calculator helps you time naps so you wake up sharper, not groggier. NightOwl's nap calculator gives you simple nap options—like a coffee nap, power nap, or full-cycle nap—and provides a wake window so you're not stuck aiming for a single minute.

Why naps sometimes backfire

Naps can feel amazing, but waking from deeper sleep can cause sleep inertia—grogginess that lingers. Short naps reduce the chance of entering deep sleep. Longer naps can work better when you allow time for a full cycle.

Three nap types (when to use each)

Coffee nap (15 minutes): Drink coffee quickly, then nap. Many people wake up as caffeine starts to kick in.

Power nap (20 minutes): A classic option that improves alertness for many people with lower grogginess risk.

Full-cycle nap (90 minutes): Longer nap that can include a full sleep cycle. Useful if you have the time and want a deeper reset.

Example — it's 2:10 PM and you need a boost

Assume wake window: 10 minutes

15-minute nap → wake around 2:25 PM → window 2:25–2:35
20-minute nap → wake around 2:30 PM → 2:30–2:40
90-minute nap → wake around 3:40 PM → 3:40–3:50

If you have a meeting at 3:00 PM, the 15–20 minute options are safer than the 90-minute option.

Timing tips that make naps work better

Nap earlier in the day if nighttime sleep suffers
Keep short naps short
If you do a long nap, plan time to fully wake up (water, light, movement)

Common mistakes

Napping too late — Late naps can push bedtime later and reduce sleep pressure.
Accidentally turning a power nap into a long nap — Set an alarm, and use a wake window so you can choose a time that feels doable.
Expecting naps to replace real sleep — Naps help, but they're not the same as consistent nighttime sleep.
Choosing 90 minutes without enough buffer — A full-cycle nap can be great, but give yourself time to wake up and reorient.

FAQ

Is a 20-minute nap best?

Often, yes—simple and low grogginess risk for many people.

What's a coffee nap?

Coffee first, then a short nap—many people wake up more alert.

Will naps ruin my sleep?

They can if long or late. Try earlier and shorter.

Why does NightOwl use a wake window?

A range is easier to follow and more realistic.

Should I nap if I slept badly last night?

A short nap can help, but prioritize an earlier bedtime tonight too.

Can I do multiple naps?

Some people can, but it may impact bedtime.

What if naps make me groggy no matter what?

Try shorter naps or a full-cycle nap, and avoid late naps.

Is this medical advice?

No—educational tool only.

General tool: Sleep Calculator
Bedtime planning: Best Time to Go to Bed
Flexibility: Wake Window