Sleep Tool

Power Nap Planner

Choose the right nap length for your schedule and run a simple countdown timer — from NASA-style 26-minute naps to a full 90-minute cycle.

Choose your nap type

Pick a nap style based on how much time you have and how groggy you want to avoid feeling afterward.

Duration: 26 min

Used in NASA studies — long enough for alertness benefits, short enough to avoid deep-sleep grogginess.

Nap timer

Start the countdown when you are ready to rest.

26:00

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Why nap length matters

Not all naps are equal. A 10-minute doze and a 90-minute cycle nap affect your brain differently. The goal of strategic napping is to boost alertness and mood without triggering sleep inertia — that heavy, groggy feeling after waking from deep sleep.

NASA Nap (26 minutes)

NASA studied in-flight naps for pilots and found that a roughly 26-minute nap improved performance and alertness. The duration is short enough to keep you mostly in lighter sleep stages.

Power Nap (20 minutes)

A classic power nap stays in stage 1 and stage 2 sleep. It is ideal when you need a quick reset before a meeting, drive, or study session.

Full Cycle Nap (90 minutes)

One full sleep cycle includes lighter sleep, deep sleep, and often REM. This can help after a short night, but it requires more time and may leave you groggy if you wake mid-cycle.

Quick tips

Nap before 3 PM when possible to protect nighttime sleep.
Use a timer so you do not oversleep.
Give yourself 5–10 minutes to fully wake before demanding tasks.