Is a 90-minute nap good?
A 90-minute nap leaves you fully refreshed after one complete cycle. Tap “Nap now” below to get the exact alarm time, including ~15 minutes to fall asleep.
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What a 90-minute nap does
A 90-minute nap completes one full sleep cycle — light sleep, deep sleep, then REM — and brings you back up to light sleep at the end, so waking feels natural. It is the best longer nap for memory, learning and creativity, and the one length above 20 minutes that usually avoids grogginess.
Nap length cheat sheet
| Nap length | Best for | Wake-up feel |
|---|---|---|
| 10–20 min | Quick alertness, focus | Refreshed, no grogginess |
| 30 min | Generally avoid | Some grogginess |
| 60 min | Remembering facts & places | Possible deep-sleep grogginess |
| 90 min | Full cycle, creativity, REM | Refreshed |
General guidance only, not medical advice.
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Nap calculator · 20-minute nap · 90-minute nap · If I go to sleep now · Full sleep calculator