Guide · Recovery

Power naps + focus blocks

A short nap resets mood and memory; a timed block turns that reset into progress. Here’s the evidence and a 90-minute routine you can copy.

Run the post-nap 25 / 5 Set up tomorrow’s sprint

Finding

Memory boost with 30-minute naps

A lab study in young adults showed better memory and mood after a 30‑minute nap, with minimal inertia when total time stayed under ~45 minutes.

Finding

Sleep inertia fades within ~30 minutes

Short naps limit grogginess; a brief walk or stretch right after waking clears the rest.

Finding

Best in early-mid afternoon

Circadian dips make 13:00–15:00 a sweet spot; later naps can hurt night sleep.

Routine

90-minute nap + focus flow

0:00–0:05

Prep: set a 30–35 minute alarm; darken room; optional eye mask/earplugs.

0:05–0:35

Nap: aim to stay under 30 minutes asleep; total clock time ~30–35.

0:35–0:40

Reboot: water + 2–3 minutes of light movement (walk, stretch).

0:40–1:10

Focus block: run a 25/5 in your Zen room; do recall or problem reps.

1:10–1:20

Break: stand, breathe, quick review of what you finished.

1:20–1:50

Optional second block: 25/5 or 50/10 if you’re in flow.

FAQ

Will a nap ruin my night sleep?

Keep it to 20–30 minutes of sleep (about 30–40 minutes clock time) and finish before ~15:00. That minimizes slow-wave sleep and preserves night sleep.

What if I feel groggy?

Light movement plus a bright environment usually clears inertia in ~10–20 minutes. Avoid immediately opening deep-focus tasks until the first block starts.

Can I stack caffeine with the nap?

A short “coffee nap” (espresso just before lying down) can help some people wake sharper, but skip it if it disrupts night sleep.