Polyphasic Sleep: Can You Really Live on Naps Alone?
Uberman, Everyman, Dymaxion: can you replace night sleep with a few 20-minute naps? What an expert consensus and a 2024 self-experiment found, and why a siesta is a different story.
Nap journal
Power Nap Guides & Sleep Science
Clear answers, practical ideas, and a closer look at what sleep research can—and cannot—tell us.
New to power naps? Start here
Napping on the Night Shift: What Research Says for Nurses and Shift Workers
Does a nap during the night shift help? What studies with nurses, emergency physicians and other shift workers found, how long and when to nap, and how to handle grogginess and the drive home.
Do Animals Nap? 5 Surprising Sleep Facts
Penguins snooze for four seconds at a time, frigatebirds sleep in flight and dolphins rest half their brain. Five surprising animal sleep facts, with the studies behind them.
What Is Napping? Naps, Power Naps and Siestas Explained
What counts as a nap? Naps, power naps and siestas explained, why people nap, what a short nap does, how resting differs from sleeping, and how to plan your first break.
How to Set a Nap Timer: Plan Your Whole Break
Set a nap timer that fits your break: choose a duration based on research, add a sleep buffer and leave time to wake up. Step-by-step with examples and Nap & Recharge screenshots.
Are Naps Good for You? Benefits and Limits
Are naps healthy? What studies show about alertness, memory, heart health and brain volume, where the evidence is weak, and when frequent daytime sleepiness needs a doctor.
The Best Time to Nap: Fit Rest Around Your Sleep
When is the best time to nap? For most day workers the early afternoon, roughly 1–3 PM. Why that window works, why late naps can backfire and how shift workers can adapt it.
How to Fall Asleep for a Nap Without Forcing It
Can’t fall asleep for your nap? Practical, research-based tips: a short wind-down, writing a to-do list, imagery instead of worrying, and why resting still counts if you only doze.
The Afternoon Slump: Sleep Pressure and Your Body Clock
Why do you get tired after lunch? The afternoon slump explained with the two-process model of sleep: sleep pressure, your body clock and what you can do about the dip.
Napping at Work: Plan a Practical, Respectful Break
Is napping at work a good idea? What research says about naps and work performance, how to talk to your employer, where to nap and how to come back without grogginess.
How Long Should a Nap Be? Short Naps vs Longer Rest
How long should a power nap be? What studies found for 30-second, 10-, 20-, 30- and 90-minute naps, why 10–20 minutes is a popular choice and how to pick a timer.
A Better Nap Environment: Light, Sound and Comfort
How to create a good nap spot: darkness or an eye mask, quiet or earplugs, a comfortable temperature and a reliable alarm. What research on light, noise and heat says.
Napping and Creativity: What the Studies Actually Show
Can a nap make you more creative? What studies found about the sleep-onset “sweet spot”, REM sleep and insight, the Edison trick and what you can realistically expect.
Coffee Naps: How They Work and When to Skip Them
A coffee nap means drinking coffee right before a short nap. What the driving-simulator studies found, how much caffeine was used, how to try it and when to skip it.
Sleep Inertia: Why You Feel Groggy After a Nap
Groggy after a nap? That is sleep inertia. Why it happens, how long it usually lasts, why no alarm setting can rule it out, and a simple routine to wake up and get back to your day.
The Nap & Recharge Battery: Progress Without Pressure
How the Nap & Recharge battery works: daily bonus, Free and Pro caps, and why tracking progress can help build a habit, according to research, without turning into pressure.
The NASA Nap: What the 26-Minute Study Really Found
NASA pilots had a 40-minute rest window and slept 25.8 minutes on average. What the 1994 cockpit study measured, what it does not prove, and how to plan your own nap.
About this nap journal
This journal is published by Nap & Recharge, the Android app publisher, and written by Wolfgang Haszler. It is for adults who want to fit short rest breaks into everyday life.
We distinguish research findings, practical examples and our app’s features. Research claims link to peer-reviewed studies or public health institutions; sample schedules are suggestions, not tested treatment plans. These guides are not individually medically reviewed advice.
We mention the app because it is our product. You do not need to buy it to use the rest ideas described here. Report factual errors using the contact details in our imprint. Imprint