Nap timer
A free nap timer preset to twenty minutes, the length most sleep researchers recommend for a daytime boost. It plays the alarm three times and shows a bright "Time's up" screen, so it is harder to sleep through than a single phone chime. Also searched as power nap timer, 20 minute nap timer, sleep timer for naps.
Nap lengths and what they do
| Length | Effect | Grogginess risk |
|---|---|---|
| 10 min | Quick alertness boost; good before a drive or a meeting | Very low |
| 20 min | The classic power nap; improves mood and focus without deep sleep | Low |
| 30 min | Starts to touch deep sleep; allow a few minutes to shake off the fog | Moderate |
| 60 min | Includes deep sleep, which helps memory for facts | High on waking |
| 90 min | One full sleep cycle including REM; you wake at a light stage | Low, but it can affect night sleep |
Click the digits to type another length, or open the 10 minute timer, 20 minute timer or 90 minute timer pages directly.
Sleep inertia, in plain words
Sleep moves through light, deep and REM stages over about 90 minutes. Waking from deep sleep, which usually begins 20 to 30 minutes in, leaves you heavy and slow for a while. Short naps end before deep sleep starts; a full 90-minute cycle ends after it. Lengths in between are the risky zone.
How to get the most from 20 minutes
- Nap between 1 and 3 pm, when alertness naturally dips, and avoid napping after about 3 pm.
- Add five to ten minutes for falling asleep: set 25 or 30 if you usually take a while to drift off.
- Try a coffee nap: drink a cup, then nap. Caffeine takes about 20 minutes to kick in, so you wake up as it lands.
- Dim the room and set the Chime sound for a gentler wake.
This is general information, not medical advice. For the research behind these numbers, read the guide how long to nap. For winding down at night, use the sleep timer.
Frequently asked questions
What is the best nap length?
Ten to twenty minutes for most people. It restores alertness without entering deep sleep, so you wake up clear-headed.
Why do I feel worse after a 30 or 45 minute nap?
You were likely woken from deep sleep. That grogginess, called sleep inertia, can last 15 to 30 minutes. Either keep naps to 20 minutes or go a full 90-minute cycle.
When is the best time to nap?
Early afternoon, roughly 1 to 3 pm, when alertness naturally dips. Napping late in the day can make it harder to fall asleep at night.
Does the alarm work if my phone screen is off?
Usually not; most phone browsers mute audio when the screen locks. Keep the screen on and turn the brightness down, or use a laptop.
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