Power Nap — 15 Min
remaining
Duration
Background Sound
Noise
Nature
Atmosphere
A rapid theta dip and wake-up for when you need a fast reset. Stay in light rest — no deep sleep, no grogginess.
Goal
Quick Refresh
Best Time
Early afternoon
Duration
15 min
Frequency
6–12 Hz
Benefits
Do not listen while driving or operating machinery. Not a medical treatment. If you have epilepsy, consult your doctor before use.
How to Use
Set a comfortable position — seated reclined or lying down. Put on headphones and close your eyes. The session will settle you quickly, hold you in light rest, then bring you back alert. No alarm needed — the frequency rise handles it.
How It Works
This session keeps you in the theta range — the lightest stage of rest — and brings you back before your brain can descend into deeper sleep stages. By avoiding delta entirely, you skip the slow-wave sleep that causes grogginess on waking (sleep inertia). The quick alpha return at the end acts as a gentle neurological alarm, shifting your brainwaves back to an alert, refreshed state. Think of it as a controlled microsleep with a built-in wake-up call.
Frequency Guide
Settles at alpha (10 Hz), dips to theta (7→6 Hz) for the rest phase, then rises back through alpha (10 Hz) to alert alpha-beta (12 Hz). Stays above delta to prevent deep sleep.
Science & Research
NASA research found that a 10-20 minute nap improves alertness by 54% and performance by 34%. The key is waking before entering slow-wave sleep (delta), which this session achieves by staying in the theta range.