😴 Nap Planner

How It Works

The Nap Planner uses sleep architecture science to recommend the perfect nap:

1. Sleep stage analysis: A full sleep cycle is ~90 minutes (light → deep → REM). The first 20–30 minutes are light sleep only. Waking from light sleep causes minimal grogginess. Waking from deep sleep causes severe sleep inertia.
2. Goal-based matching: Alertness boost = 10–20 min power nap (light sleep only). Memory consolidation = 90 min full cycle (includes REM). Physical recovery = 60 min (includes some deep sleep, slight grogginess expected).
3. Bedtime proximity check: If your nap is within 2 hours of bedtime, we warn you — napping too close to bedtime can delay nighttime sleep onset by 30–60 minutes.
4. Fatigue adjustment: Higher fatigue means faster sleep onset, so we may shorten the recommended duration to avoid deep sleep entry.

Pro tip: The "coffee nap" — drink coffee immediately before a 20-minute nap. Caffeine takes ~20 min to kick in, so you wake up with both nap restoration and caffeine alertness. Studies show 50% fewer driving errors with this combo.