Nap & sleep explorer
Find the best time to wake from a nap, or lay out a polyphasic sleep schedule and see how much sleep it really gives you.
A nap only counts from the moment you fall asleep.
Napping within about 6 hours of bedtime can make it harder to sleep tonight.
These are planning aids, not medical advice. Most adults need 7 to 9 hours of sleep in 24 hours. Evidence for extreme polyphasic schedules is thin, and sleep experts generally advise against them. If you feel drowsy while driving, pull over safely and rest.
Talk to your physician. If you plan to change how you sleep, use these results as a starting point for an informed discussion with your physician. They are not a substitute for medical advice.
Sources and how we calculate this. Short nap findings: Brooks A, Lack L., A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep 2006;29(6):831-840. That study tested naps of 5, 10, 20 and 30 minutes. The 60 and 90 minute descriptions and the polyphasic schedules are our own general estimates, not clinical standards.