Nap Planner and Timer
Naps can be a powerful way to recharge – if you time them correctly. The Nap Planner & Timer suggests when to start and finish a nap so you wake refreshed instead of groggy. You can choose between a short “power nap” (15-25 minutes) or a full 90-minute sleep cycle, with built-in countdown timers to keep you on track.
If you need to wake up by a certain time, the tool will back-calculate your ideal nap start time. It also includes reminders to avoid late-day naps that can interfere with bedtime. Whether you’re a student, shift worker, or just need a quick boost, this planner helps you nap smarter.
What’s the difference between a power nap and a full-cycle nap?
A power nap is short enough to keep you in light sleep, so you wake refreshed quickly. A full cycle nap allows your brain to complete deep and REM stages but takes about 90 minutes.
How late in the day is too late for a nap?
As a rule of thumb, avoid naps less than 3-4 hours before your regular bedtime, since they can delay sleep onset at night.
Why do I sometimes feel worse after a nap?
That’s called "sleep inertia." It happens if you wake during deep sleep rather than light sleep. Keeping naps under 30 minutes or a full 90 minutes helps.
Are naps good for everyone?
Most healthy adults benefit from short naps, but if you struggle with insomnia, napping may make nighttime sleep harder.
Can naps make up for chronic sleep deprivation?
They can help you feel less tired in the short term, but they don’t fully replace consistent, restorative nighttime sleep.
Are naps considered polyphasic sleep?
Yes, short daytime naps are a component of, and can be considered a form of, polyphasic sleep, which involves distributing sleep across the 24-hour day into multiple sessions rather than one continuous block. A single nap is a form of biphasic (two-part) sleep, but taking multiple short naps throughout the day, in addition to or instead of longer nighttime sleep, is polyphasic sleep.
