The perfect nap.
20 minutes to recharge. 90 to fully restore.
Short enough to stay out of deep sleep — minimal grogginess.
Questions
How long should a power nap be?
10–20 minutes. Research (Brooks & Lack, 2006) found naps in this range boost alertness without the grogginess that longer naps cause by entering deep sleep.
What is a coffee nap?
Drink a cup of coffee, then nap immediately for about 20 minutes. Caffeine takes roughly 20 minutes to take effect, so it kicks in as you wake up. Studies found this beat a nap or coffee alone.
Why do I feel worse after a 1-hour nap?
A 45–60 minute nap often ends in deep sleep, causing sleep inertia — grogginess that can last 15–30 minutes. Either keep naps to 20 minutes or go a full 90-minute cycle.
What is the best time of day to nap?
Early-to-mid afternoon, during the natural post-lunch dip in alertness. Napping late in the day can make it harder to fall asleep at night.
Does the nap timer include time to fall asleep?
Yes. The alarm is set to your nap length plus the time you expect to take to fall asleep (5 minutes by default, adjustable).