Not all naps are created equal. Here's how long yours should be.
Find your ideal time to sleep or wake up
Calculate my sleep cycles →A 20-minute nap keeps you in light sleep (stages 1-2), so you wake up refreshed without grogginess. Ideal for a midday energy boost. Set an alarm — going over 30 minutes risks entering deep sleep.
A 90-minute nap allows you to complete one full sleep cycle, including deep sleep and REM. You wake up at the same stage where you started (light sleep), avoiding inertia. Great for sleep-deprived days when you need full restoration.
Naps in this range are the worst. You enter deep sleep but wake up before completing the cycle, resulting in severe grogginess and reduced performance — worse than not napping at all.