Calculate optimal nap durations and timing
Quick energy boost without entering deep sleep. Best for afternoon pick-me-ups.
Provides alertness and improved performance. May cause slight grogginess upon waking.
Complete sleep cycle including REM sleep. Best for creativity and memory consolidation.
The ideal nap time is typically between 1 PM and 3 PM, when your body naturally experiences a dip in alertness. Avoid napping too late in the day (after 4 PM) as it may interfere with nighttime sleep.
Keep naps short (20-30 minutes) to avoid sleep inertia, or commit to a full 90-minute cycle to complete a full sleep cycle and wake up refreshed.