Not every nap should last the same length. Enter when you’re starting your nap and compare a quick power nap against a longer recovery or full-cycle nap.
Nap wake-up times
Power nap
2:35 PM
20 min nap
Light sleep only — boosts alertness fast with minimal grogginess on waking.
Recovery nap
3:00 PM
45 min nap
Reaches some deep sleep — good for physical recovery, but you may wake groggy.
Full-cycle nap
3:45 PM
90 min nap
One complete 90-minute cycle including REM — minimizes grogginess, aids memory.
Which nap length should you pick?
Power nap (20 minutes)
Stays in light sleep the whole way through, so there's no deep sleep to interrupt. You wake up quickly and alert — ideal for a midday energy boost without affecting nighttime sleep.
Recovery nap (45 minutes)
Long enough to reach some deep sleep, which aids physical recovery, but often ends mid-cycle — expect some grogginess ("sleep inertia") for a few minutes after waking.
Full-cycle nap (90 minutes)
A complete cycle including REM sleep. Minimizes grogginess since you wake at a natural cycle boundary, and can aid memory and creative thinking — at the cost of a longer time commitment.
Best napped before mid-afternoon — a nap too late in the day can interfere with your ability to fall asleep at your regular bedtime. Want the full bedtime/wake-up calculator? Go to the main sleep calculator.