Nap Calculator: Best Nap Length and Time
Choose a nap type and when you lie down. You get the alarm time and a warning if the nap is late enough to make falling asleep tonight harder.
Studies in athletes suggest naps of 20 to 90 minutes between about 13:00 and 16:00, with around 30 minutes to shake off grogginess before training (Lastella et al., 2021). Longer naps gave the largest benefit in a 2026 meta-analysis of team-sport athletes.
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