Power Nap — 20 Min
remaining
Duration
Background Sound
Noise
Nature
Atmosphere
The classic NASA-length nap. Theta descent with a firm alpha-beta wake-up. Maximum restoration without crossing into deep sleep.
Goal
NASA Nap
Best Time
Early afternoon
Duration
20 min
Frequency
5.5–12 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
Find a quiet spot, recline or lie down with headphones. Close your eyes and let the tones guide you down. Don't fight any drowsiness — the session will bring you back. The wake phase is gradual, so you'll feel the alertness returning naturally.
How It Works
Based on the duration NASA found optimal for pilot alertness, this session guides you into mid-theta (5.5 Hz) — deep enough for real restoration but above the delta threshold that triggers sleep inertia. Your parasympathetic nervous system activates during the theta hold, lowering cortisol and restoring dopamine. The extended wake phase uses a gradual alpha-to-beta ramp that mimics natural waking, so you emerge refreshed rather than jolted awake.
Frequency Guide
Alpha (10 Hz) settling phase, descent to mid-theta (7→5.5 Hz), extended theta hold for restoration, then a steady ramp back through alpha (10 Hz) to alert beta (12 Hz).
Science & Research
A landmark NASA study (Rosekind et al., 1995) found 26-minute naps improved pilot performance by 34% and alertness by 54%. The 20-minute duration avoids slow-wave sleep onset, which typically begins 20-30 minutes after falling asleep, preventing post-nap grogginess.