What is a sleep cycle?
During sleep you move through stages of light, deep and dreaming sleep, and then back towards the surface. One run through all the stages is a cycle, and it usually lasts around 90 minutes, though it varies from person to person and through the night.
Why 90 minutes?
If you wake at the end of a cycle, you are closer to light sleep, so waking can feel easier than if you are pulled out of deep sleep at, say, 45 minutes. That is the idea behind the 90 minute nap.
Remember falling asleep takes time
You do not drop into sleep the second you lie down. If you take ten minutes to fall asleep, a 90 minute timer is closer to an 80 minute nap, which is still a good length. If you wake groggy, try 100 minutes next time, or try 20.
When a 90 minute nap suits
- After a bad night.
- Before or after a night shift.
- A long, empty weekend afternoon.
- You have a hard day or evening ahead.
When to skip it: late in the day, or if you have trouble sleeping at night.
The music
The 90 minute nap music is fitted to the minute. It settles you gently, holds a long deep stretch, then rises towards the end so your last ten minutes are lighter. The timer fades the music out before a soft chime.
Questions
Is a 90 minute nap better than a 20 minute nap?
Not always. A 20 minute nap is quicker and has less effect on your night sleep. A 90 minute nap suits when you are very tired or have lost sleep.
Will I wake up groggy after 90 minutes?
You may feel a little slow for a few minutes. Waking at the end of a cycle usually helps, but it is not guaranteed.
How do I set a 90 minute nap timer?
Press the 90 pillow on the home page and choose Start nap. It fades the music in and out and wakes you with a chime.
General information, not medical advice. If you are very tired all the time, or nap a lot and still feel awful, talk to a doctor. The nap timer is a gentle wake-up, not a safety alarm: set a backup alarm.
