Open the Plan tab. Drag the energy slider to match how you feel right now (1 = Exhausted, 5 = Wired). Tap a goal chip — Recharge, Memory, Creativity, or Coffee Nap — and tap Plan My Nap. A recommendation card appears with a length, a plain-English rationale, and four alternatives you can tap to override. Tap Start to begin the countdown.
Support
Naplane Support
Help and contact information for Naplane: Smart Nap Timer.
Go to Settings and find "Chronotype." Choose Morning Lark (you feel sharpest early and your dip arrives by noon), Flexible (the textbook 2–3 pm dip), or Night Owl (you peak later and dip around 3–4 pm). The recommendation engine shifts its hour-of-day scoring by one hour in each direction, and your ideal nap window appears as a chip on the Plan tab so you know the best time to aim for.
Every completed nap in the History log shows a 0–100 quality score. It weighs four factors: felt rating on waking (up to 40 pts), whether you ran the full planned duration (up to 25 pts), how well your start time aligned with your chronotype's ideal window (up to 25 pts), and whether the planned length matched your goal (up to 10 pts). A score of 100 means everything aligned perfectly. The 30-day summary card also shows your average quality score across the last month.
By default, Naplane wakes you with a synthesized rising A–C–E arpeggio (440 Hz → 528 Hz → 659 Hz) with a 600 ms gradual fade-in. Research shows melodic, rising-pitch alarm tones reduce post-nap grogginess compared to harsh beeps. To switch back to the classic system sound, go to Settings and turn off "Melodic wake chime."
Select Coffee Nap as your goal. Drink approximately 200 mg of caffeine (two cups of coffee, or one large espresso drink) before tapping Start. The timer locks to 20 minutes. Caffeine takes about 20 minutes to absorb — you wake up as it takes effect, with both lower adenosine and rising caffeine for a stronger boost than either alone.
Go to Settings and find "Sleep Onset Buffer." Choose 5, 10, 15, or 20 minutes. When set, the countdown screen shows a wind-down period before the nap clock starts. A skip button lets you move to the nap immediately if you fall asleep faster than usual. The 15-minute setting matches the research average for afternoon nap onset.
On the History tab, tap the circle-ellipsis icon in the top-right corner and choose "Export CSV." Your full nap log is written to a file and the iOS share sheet opens — send it via AirDrop, Mail, Files, or any app that accepts file attachments. The CSV includes date, time, planned and actual length, goal, energy level, completed status, and felt rating for every session.
The streak counter at the top of the History tab shows how many consecutive days you've logged at least one nap, and your all-time best. If you haven't napped yet today, the streak holds from yesterday — it won't show as broken just because it's early. The streak resets only if a calendar day passes with no naps logged at all.
Once you've rated enough naps (at least 3 with a Groggy / Refreshed / Amazing rating), a "Your patterns" section appears in the History tab. It surfaces up to three findings from your own data: the time-of-day window where your best naps cluster, the goal and length combination with your highest average rating, and a note on whether you tend to nap better when rested or exhausted. More rated naps produce more reliable insights.
Tap the Guide tab. Use the filter chips at the top to narrow by category: Nap Lengths, Best Time to Nap, Sleep Inertia, Coffee Nap, or Technique. Tap any row to expand the full explanation and its source citation. All content is stored on-device — no internet connection needed.
When a nap completes naturally, the screen shows three options: Groggy, Refreshed, or Amazing. Tap one and the result is logged. Naplane uses your recent ratings to bias future recommendations — repeated groggy outcomes for a given length quietly reduce its score for your goal context.
Email the App Store product page with your device model, iOS version, and a short description of what happened.
Common Questions
Does the app require an internet connection?
No. Naplane is fully offline. The recommendation engine, brown-noise generator, wake chime, Guide content, and all 1.2 features are on-device.
Does the app require an account?
No account is needed. Nap history and preferences are stored locally on your device in UserDefaults.
What is a chronotype and which should I pick?
Your chronotype is your personal tendency toward morning or evening wakefulness. Morning Lark: you feel best early, your dip arrives around noon–2 pm. Flexible: you follow the average 2–3 pm dip. Night Owl: you feel sharpest in the evening and your dip arrives around 3–4 pm. If you're unsure, start with Flexible — it matches most people. You can change it any time in Settings.
How is the nap quality score calculated?
The score combines four factors on a 0–100 scale: felt rating (Amazing = 40 pts, Refreshed = 20 pts, Groggy = 0 pts, unrated = 20 pts neutral); completion (fully completed = 25 pts; cancelled earns proportional partial credit up to 15 pts); timing alignment with your chronotype's ideal window (inside the window = 25 pts, tapering to 0 pts at roughly 3 hours outside); and goal–length match (e.g. 20-min Recharge = 10 pts, 90-min Recharge = 0 pts). A perfect score of 100 means Amazing rating, fully completed, ideal window timing, and goal-matched length.
How does the melodic wake chime work?
When a nap completes, Naplane synthesizes a three-note A–C–E arpeggio (440 Hz, 528 Hz, 659 Hz) directly on the audio thread — no audio file is bundled. The chime fades in over 600 ms so the wake is gradual. Research (McFarlane et al. 2020, PLoS ONE) found that melodic alarm tones with rising pitch measurably reduce post-waking sleep inertia compared to abrupt, harsh beeps. To switch to the system sound, go to Settings › Wake Alarm and turn off "Melodic wake chime."
How does the CSV export work?
Tap the ellipsis icon (top-right of the History tab) and choose Export CSV. The app writes a plain-text CSV file to your device's temp folder and opens the iOS share sheet. Nothing is uploaded anywhere — you choose where the file goes. The CSV has one row per nap with eight columns: Date, Start Time, Planned (min), Actual (min), Goal, Energy (1–5), Completed, and Felt Rating.
What counts as a streak day?
Any calendar day on which at least one nap is logged counts as a streak day. Multiple naps in a day still count as one day. If you haven't napped yet today, Naplane holds your streak from yesterday and doesn't break it. A streak resets only when a complete calendar day passes without any logged nap.
When do personal insights appear?
The insights section appears in History once at least 3 naps have been rated (Groggy / Refreshed / Amazing). Individual insights have their own thresholds: the time-of-day window requires at least 3 Amazing-rated naps; the best-combo insight requires a goal+length pair with at least 2 rated sessions; the energy insight requires at least 2 naps at low energy (1–2) and at least 2 at high energy (4–5). Insights update automatically as you add more rated naps.
How does the length recommendation work?
A transparent on-device score function weighs four signals: the time of day (adjusted for your chronotype — long naps in the evening are penalized to protect nighttime sleep), your energy slider value, your chosen goal (Recharge favors 20 min, Memory favors 60–90 min, Creativity favors 10/20/90 min), and your recent nap history (a positive felt-rating for a length boosts its score; groggy outcomes reduce it). All five lengths are scored and shown ranked.
What is the Coffee Nap?
A coffee nap means drinking caffeine immediately before a 20-minute nap. Caffeine takes approximately 20 minutes to absorb through the stomach lining. During that time, a short nap naturally clears adenosine from the brain. When you wake up, both effects converge: lower adenosine and rising caffeine for a stronger boost than either alone. Source: Hayashi et al. (2003) Clin Neurophysiol 114:2268–2278.
What is the sleep-onset buffer?
Most people take 10–20 minutes to fall asleep (research average: ~15.6 minutes for afternoon naps). Without a buffer, starting a 20-minute timer immediately means you might only sleep for 5 minutes of it. The buffer adds a quiet wind-down period before the nap clock starts, so your planned duration is actual sleep time. Source: Milner & Cote (2009) Nature & Science of Sleep 1:87–98.
Why does the brown noise continue when I lock the screen?
Naplane declares the "audio" background mode in its Info.plist so the sound bath keeps playing through the phone speaker when you lock the screen mid-nap. No other background activity occurs.
How do I delete a nap from history?
On the History tab, long-press any entry to reveal a Delete option in the context menu. To delete all records, tap the ellipsis icon in the top-right corner and choose Delete All, then confirm the dialog. This cannot be undone.
What changed in version 1.2?
Version 1.2 adds three features: chronotype self-identification (Morning Lark / Flexible / Night Owl) that personalises the recommendation engine's hour-of-day scoring and displays your ideal nap window on the Plan tab; a 0–100 nap quality score shown on every history entry and as a monthly average; and a synthesized melodic wake chime (A–C–E arpeggio with fade-in) that replaces the system beep to reduce sleep inertia on waking.
What changed in version 1.1?
Version 1.1 added CSV export of your full nap history (share button in History top-right), a 30-day chart view with monthly summary statistics, a consecutive-day nap streak counter with all-time best, and a personal insights section that analyzes your own rated naps to surface your best nap window, best goal/length combo, and energy pattern.
What changed in version 1.0?
Version 1.0 introduced Coffee Nap mode (new goal that locks to 20 minutes and prompts caffeine before starting), the sleep-onset buffer (configurable wind-down period before the nap clock starts, in Settings), and the Nap Science Guide tab (18 offline entries covering sleep stages, timing, inertia, coffee nap, and technique — each citing its source).