How to use the online timer
Twenty minutes sits right in the sweet spot for a restorative nap, long enough to genuinely refresh alertness but short enough to avoid dropping into deep sleep, which is what causes the groggy, disoriented feeling — sleep inertia — that a longer nap often produces. This length is sometimes called a "power nap" for exactly that reason: real benefit without the crash afterwards.
Timing within the day matters as much as the duration itself. Early-to-mid afternoon generally works better than late afternoon or evening, since a nap too close to bedtime can make it harder to fall asleep that night, undoing more than the nap itself gained during the day.
A slightly reclined rather than fully flat position, in a moderately dim but not pitch-black room, tends to make it easier to wake up within the twenty minutes rather than sliding into a longer sleep. If grogginess does hit on waking, a few minutes of light movement and some natural light usually clears it faster than sitting still trying to push through it.
Common questions
Why do I feel groggy after napping for twenty minutes?
You may have drifted into deeper sleep. Try a slightly reclined position in a moderately dim room, which makes it easier to stay in lighter sleep and wake refreshed.
Is it fine to nap in the late afternoon?
Earlier in the afternoon is generally better — napping too close to bedtime can make it harder to fall asleep that night.
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