Nap Schedule Examples: The Ultimate Guide to Snoozing

Below are some examples of nap schedules that you can try to help you catch those precious Z's:

Example 1: The Classic 90-Minute Nap

This is the most popular nap schedule, where you take a 90-minute nap to recharge and avoid sleep debt.

• 30 minutes of sleep deprivation, 60 minutes of sleep, 30 minutes of wakefulness
• Calculate your own nap schedule!

Example 2: The Power Nap

This is a shorter nap schedule that's perfect for those who need a quick energy boost.

• 5 minutes of sleep, 15 minutes of wakefulness, 5 minutes of sleep, 15 minutes of wakefulness
• See more examples of power naps!

Example 3: The Polyphasic Nap

This nap schedule is perfect for those who want to take multiple naps throughout the day.

• 30 minutes of sleep, 30 minutes of wakefulness, 30 minutes of sleep, 30 minutes of wakefulness
• Learn more about polyphasic naps!

Don't forget to read our nap tips and tricks!

Or, if you're feeling extra sleepy, try generating your own nap schedule!