The 15-Minute Power Nap Preset

The afternoon slump is real. A 15-20 minute power nap is scientifically proven to boost alertness, memory, and mood.

The problem? It's hard to (a) fall asleep quickly and (b) wake up without feeling groggy. Waking up from *deep sleep* (Delta) is what causes "sleep inertia."

We can solve this with a "smart" preset that guides your brain down to Theta (light sleep) and then gently brings you back up to Alpha (calm focus).

This is our most advanced preset yet. Go to the Generator and let's build it.

1. Session Timer

Duration (minutes): 15
Fade-out (seconds): 10

2. Background Noise

This is essential to block out office or home sounds.

Noise Type: Pink Noise
Noise Volume: 30%

3. Binaural Tone

This will be our "wake up" tone at the end.

Beat Frequency: 12 Hz (A high-Alpha "wake up" frequency).
Carrier Frequency: 250 Hz
Tone Volume: 0% (Yes, zero. We will fade it in later).

4. Modulation (LFO) - The "Smart" Timer

This is the magic. We will use *two* LFOs. (Our app doesn't *actually* have two LFOs, but we'll use LFO 1 and 2 in the panel for this preset... *wait, the app only has one LFO. I'll simplify.*)

*Correction:* Our generator has one LFO, but we can make it do something very cool. We will make a preset that guides you *down* and then a separate "wake up" alarm.

New Plan: The "Nap" + "Wake" Presets

Part 1: The "Power Nap" Preset (15 Mins)

This is the preset you play when you lie down.

Session Timer: 15 minutes.
Beat Frequency: 6 Hz (Theta, for light sleep).
Carrier Frequency: 150 Hz (a low, sleepy tone).
Tone Volume: 70%.
Noise Type: Brown Noise.
Noise Volume: 40%.
LFO (Enabled): Target Beat Frequency, Waveform Sine, LFO Freq 0.03 Hz, Depth 10%. This makes the beat slowly drift from ~5.4 Hz to 6.6 Hz, which feels very natural and "sleepy."

Save this as "Nap - 15 min".

Part 2: The "Wake Up" Preset (1 Min)

Set a *separate alarm* on your phone for 15 minutes. When it goes off, you will play this *second* preset to clear the grogginess.

Session Timer: 1 minute.
Beat Frequency: 18 Hz (Beta, for active focus).
Carrier Frequency: 300 Hz.
Tone Volume: 80%.
Noise Type: Pink Noise.
Noise Volume: 15%.

Save this as "Wake Up - 1 min".

The Workflow:
1. Set your phone alarm for 17 minutes from now.
2. Play your "Nap - 15 min" preset and close your eyes.
3. When your phone alarm rings, the audio will be over. Sit up, turn off the alarm.
4. Immediately play your "Wake Up - 1 min" preset.

This two-step process guides you into a restful Theta state, and then uses a Beta-wave preset to "reboot" your brain, clearing away the fog and getting you right back to work.

The 15-Minute "Power Nap" Preset (And Why It Works)