Power Nap — 45 Min
remaining
Duration
Background Sound
Noise
Nature
Atmosphere
A full recovery nap touching the delta border. Includes slow-wave rest for physical recovery with a long, gentle wake arc to clear any sleep inertia.
Goal
Recovery Nap
Best Time
After exercise or poor sleep
Duration
45 min
Frequency
3.5–12 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
Lie down in a dark, cool room. This nap is best after physical exertion, a poor night's sleep, or during illness. Use headphones and close your eyes fully. The wake phase is long and gradual — resist the urge to stop the session early. Wait 2-3 minutes after the session before getting up.
How It Works
This session is designed for genuine physical recovery. It descends to the delta border (3.5 Hz), allowing your brain to enter the beginning of slow-wave sleep where growth hormone is released and tissue repair occurs. The longer duration means your parasympathetic nervous system has time to fully engage, dropping cortisol and activating immune function. The extended wake arc (10 minutes) is critical — it walks your brain back through every stage to prevent the grogginess that can follow deeper rest.
Frequency Guide
Alpha (10 Hz) settling, gradual descent through theta (7→5.5 Hz) to low theta (4 Hz) to the delta border (3.5 Hz). Long recovery arc rising through theta (7 Hz) to alpha (10 Hz) to alert beta (12 Hz).
Science & Research
A 45-minute nap can include the first round of slow-wave sleep, where growth hormone peaks. A study in the Journal of Clinical Endocrinology & Metabolism found that even brief slow-wave sleep episodes trigger measurable growth hormone release, supporting physical recovery.