Nap Timer
Pick a nap length and see exactly when you'll wake up. Add a few minutes to fall asleep if you need them.
Keyboard: Space to start or pause, R to reset, F for full screen. The alarm plays while this page stays open in a browser tab.
How to use the nap timer
This nap timer lets you pick a nap length, adds a few minutes for falling asleep if you want, and shows the exact time you'll wake up. When the time is up, a gentle bell wakes you instead of a harsh beep.
- Choose a preset: 10, 20, 26, 30, 45, 60 or 90 minutes.
- Set the time to fall asleep buffer: 0, 5, 10 or 15 minutes. It's added to the timer, so a 20-minute nap with a 10-minute buffer runs for 30 minutes.
- Check the wake-up time on screen, then press Start.
- Put your device face down within earshot and close your eyes.
Picking the right nap length
The main thing to think about is how groggy you want to feel when you wake up. Waking from deep sleep often leaves people feeling heavy and slow for a while, an effect called sleep inertia. Shorter naps make that less likely.
| Preset | What it's for |
|---|---|
| 10 minutes | A very short rest when you only have a few minutes, such as on a lunch break. |
| 20 minutes | The classic power nap. Naps of about 10 to 20 minutes are commonly recommended because you're likely to wake before deep sleep. |
| 26 minutes | The "NASA nap" (see below). |
| 30 minutes | A slightly longer rest. Some people feel fine afterward; others feel groggy for a bit. |
| 45 & 60 minutes | Longer naps that are more likely to include deep sleep, so expect some grogginess on waking. |
| 90 minutes | About one full sleep cycle, which is commonly described as roughly 90 minutes. Useful when you're making up for a short night and have the time. |
If you just need a boost before an afternoon class or a drive home, a 20-minute power nap timer is usually the safe pick.
What is the "NASA nap"?
The 26-minute preset is named after a 1995 NASA study of airline pilots on long flights. Pilots were given a planned rest opportunity of about 40 minutes in the cockpit, during which they slept for about 26 minutes on average, and they showed better alertness afterward than pilots who didn't rest. The name stuck, and 26 minutes is now a popular nap length. Keep in mind that the study measured time actually asleep, so if you take long to drift off, add a buffer.
Why the "time to fall asleep" buffer matters
Most people don't fall asleep the moment they lie down. If you set a 20-minute timer and spend 10 minutes drifting off, you only get 10 minutes of rest. The buffer adds that drifting-off time to the countdown, so the nap length you choose is closer to the sleep you actually get.
- 0 minutes if you fall asleep almost instantly, or just want to rest your eyes.
- 5 minutes for most people who nap regularly.
- 10 to 15 minutes if you're napping somewhere unfamiliar or usually lie awake for a while.
Tips for a better nap
- Nap earlier in the day if you can; a late-afternoon nap may make it harder to fall asleep at night.
- Darken the room or cover your eyes, and keep it quiet.
- When the bell rings, get up, open the curtains and move around for a minute to shake off any grogginess.
If you regularly feel very sleepy during the day even after a full night's sleep, it's worth talking to a doctor.
Before you lie down
The timer keeps time against your system clock, so it stays accurate if your screen dims or the tab is in the background. The alarm only sounds while the page is open, so don't close the tab or the browser. Turn your volume up, and on iPhone tap the page once before napping so sound can play. The screen-awake feature depends on your browser; if you'd rather wake to a set clock time, use the online alarm clock. For a fixed short countdown, the 20 minute timer also works.
FAQ
How long is a power nap?
A power nap is usually about 10 to 20 minutes. That's long enough to feel refreshed and short enough that you're less likely to wake up groggy.
Why do I feel worse after a long nap?
Longer naps are more likely to reach deep sleep, and waking from deep sleep often causes temporary grogginess (sleep inertia). Try a shorter nap, or a full 90-minute nap that lets you finish a sleep cycle.
Will the nap timer wake me if my phone screen turns off?
That depends on your phone and browser. The timer tries to keep the screen awake, but not every browser supports it. For the most reliable wake-up, keep the page open in the foreground with the volume up, or nap next to a computer running the timer.