Strategic Nap Timer

Set a tactical nap duration to avoid deep sleep inertia.

JavaScript is required. Rule of thumb: Nap exactly 20 mins, or a full 90 mins. Nothing in between.

Select Nap Protocol

Danger Zone: 40-75 Minutes Waking up in this window pulls you directly out of stage 3/4 deep sleep. You will suffer from "sleep inertia" and feel worse than before you napped.

Methodology & Assumptions

The Biphasic Defense

Humans are biologically wired for a biphasic sleep schedule (a long block at night, and a short drop in alertness in the mid-afternoon). A strategic nap is a biological hack to clear adenosine. However, timing is critical to avoid waking up during the deepest phases of the 90-minute sleep cycle.