Find time for a nap

Choose the shape of your nap

A short nap gives you a small break without planning a full sleep cycle. A full-cycle option gives you more time, but it also needs a larger gap in your day and may leave you less ready for bedtime. The calculator presents both as planning choices rather than guarantees about how you will feel when you wake.

For adults, NHLBI describes naps of no more than 20 minutes as one option when a nap is useful. If you choose a longer nap, leave extra time afterward to sit up, drink water, and return to your tasks before driving or doing anything that needs full attention.

Count the time around the nap

The time you spend getting settled matters. If you plan a 20-minute nap at 2:00 p.m., set aside a little more than 20 minutes for the transition and waking up. A quiet, dim, comfortable place can make the plan easier to follow, while a late nap may make nighttime sleep harder for some people.

Nap length is only one part of the decision. Consider when you need to be alert again, how late it is, and whether you are using naps to compensate for a pattern of too little night sleep.

• Pick a short nap when you need a brief pause and have a normal bedtime ahead.
• Leave a buffer after waking before driving, exercising, or making important decisions.
• If naps repeatedly replace night sleep, review your schedule and discuss ongoing problems with a professional.

Keep the night in view

A nap can fit inside a healthy routine, but it does not replace the regular sleep opportunity most adults need. CDC guidance says adults ages 18 to 60 should generally get at least seven hours per day. Your own needs and the quality of your sleep can differ, so use the result as a simple way to plan the clock.

This page is for educational wellness planning only. It does not diagnose or treat sleep problems. Talk with a qualified health professional if you have persistent sleep difficulty, unusually strong daytime sleepiness, or breathing symptoms during sleep.