Adult Nap Calculator (26-64 Years)

The Perfect Nap to Recharge Your Workday

Juggling a career and personal life is demanding. A strategic power nap can be the key to maintaining peak performance and avoiding afternoon burnout. This calculator helps you schedule the ideal nap.

Choose your goal below to find your optimal nap time.

Nap Calculator for Adults

Have a deadline or a meeting? Enter when you need to be alert by.

Wake-Up Time:

Have a moment to spare? Find out when to set your alarm.

Note: Calculator output is an estimate based on published sleep‑science guidelines. Your individual needs may vary. If you have a diagnosed sleep disorder, chronic health condition, or persistent problems, speak with a qualified healthcare provider for personalised advice.

How This Calculator Works

This calculator is designed for the working professional:

The 20-Minute Power Nap: The perfect way to beat the 3 PM slump. It enhances focus and mood without interfering with your nighttime sleep.
The 90-Minute Full Cycle: Ideal for a weekend refresh or when working from home. This nap helps process complex information and can restore cognitive performance.
Time to Fall Asleep: We add 15 minutes to the calculation to account for the time it typically takes to fall asleep. This ensures your nap provides the full recommended duration of actual sleep.

Use this tool to make naps a powerful part of your productivity toolkit. For an extra boost, learn about the science of the coffee nap.