Wake Up When Your Body Is Ready
A gentle power nap on Apple Watch — guided by your heart rate, not by time.
Smart recovery. No pressure. No noise.
PowNap is a different kind of power nap.You don’t tell it how long to sleep.
You simply start resting.PowNap observes your heart rate and waits for your body to settle.
When your body has had enough rest, PowNap wakes you — gently.No guessing.
No rigid timers.
Just recovery that follows your physiology.
PowNap is not a sleep tracker.
It does not monitor naps passively.It’s a guided recovery nap you start intentionally.
Most nap timers count minutes.PowNap listens.Your heart rate changes when your body relaxes or falls into light sleep.
PowNap uses this signal to decide when a nap actually starts — and when it should end.You start the nap.
PowNap handles the rest.
Two Ways to Rest
Different days need different kinds of recovery.
A short, focused nap with a clear frame.
Choose a maximum duration:
15 minutes
20 minutes
25 minutes
If your body relaxes quickly, PowNap may wake you before the limit.
If you don’t fall asleep, the nap ends at the selected time.Heart-rate guided — with a gentle upper boundary.
Rest without watching the clock.No countdown.
No fixed end time.The nap ends when your body shows signs of recovery or light sleep.Infinity Nap is designed for short, physiologically detectable recovery —
not for deep or extended sleep.
No ticking timer
No countdown stress
No loud alarm
Gentle vibration on your wrist
Subtle visual progress instead of numbers
PowNap stays quiet — so your body can rest.Everything runs directly on your Apple Watch.
No phone needed during the nap.
PowNap works immediately.If you like to fine-tune:
Adjust wake-up vibration (Soft, Medium, Strong, Increasing)
Let PowNap adapt automatically to your resting heart rate
Or set the sensitivity manually as a percentage
PowNap is built around restraint.
One-time purchase
No subscription
No account
No ads
No tracking
No cloud
All processing happens locally on your Apple Watch.Saving nap entries to Apple Health is optional.
How PowNap Works — Technical Details
This section explains the technical behavior in detail.
You don’t need to read this to use PowNap – but it’s here if you want full transparency.
PowNap continuously measures your heart rate during a nap.When your heart rate drops below a personal threshold, PowNap assumes your body has entered a state of relaxation or light sleep and uses this signal to control the nap and trigger wake-up.The threshold is:
individual
based on your current resting heart rate
adjustable automatically or manually
not AI-based
Heart rate is a biological signal and may vary depending on stress, fatigue, caffeine, or daily condition.
Instead of a classic progress bar, PowNap uses dots.
Each dot represents 5 minutes
Filled dots show elapsed rest time
An active dot shows current progress
This avoids countdown pressure and keeps the focus on rest.
primarily via vibration
optionally with a short sound if the watch is not muted
PowNap wakes you directly on your Apple Watch:If your watch is set to silent, wake-up happens via vibration only.There is no traditional alarm sound.
Health & Activity Integration
For reliable continuous heart-rate tracking, watchOS requires an active workout session.
Important to know:
The workout exists only to enable heart-rate measurement
No distance is recorded
No calorie focus is added by PowNap
The workout is visible in Health
This behavior is controlled by watchOS and cannot be changed or undone by the app.Deleting the workout removes the workout entry —
but Activity Ring data remains, as it is tracked separately by the system.If workout permissions are disabled:
No workout is saved
Activity Rings remain unchanged
Heart-rate-based nap control is not available
FAQ
Is PowNap a medical device?
No. PowNap is not intended for medical use.
Is Infinity Nap meant for deep sleep?
No. It is designed for short, measurable recovery, not long sleep cycles.
Why does behavior vary from nap to nap?
Because heart rate reflects your current physiological state, not a fixed rule.
Is PowNap a sleep tracker?
No, PowNap is not a sleep tracker. It’s a guided recovery nap you start intentionally.
Story & Support
PowNap is built by a solo developer.Carefully.
Independently.
With a focus on calm rather than features.Questions or feedback are welcome.
PowNap
Smart Power Naps for Apple Watch
© 2026 PowNap
Privacy Policy for PowNap
Effective Date: March 20, 2025
Last updated: January 14, 2026⸻1. General InformationPowNap is a guided recovery app for Apple Watch that uses heart-rate signals to determine when to end a power nap.Protecting your privacy is a core principle of the app.
This privacy policy explains what data PowNap uses, how it is processed, and what control you have over it.⸻2. Contact InformationIf you have any questions regarding privacy or data handling, you can contact:Email: [email protected]⸻3. Collection and Use of Data3.1 Health Data (HealthKit)
PowNap uses Apple HealthKit to access and optionally write nap-related data.
All processing takes place locally on your Apple Watch and iPhone.PowNap does not upload, transmit, or store health data on external servers.Health data read by PowNap:
• Heart rate (beats per minute)
Used to detect relaxation or light sleep and to determine the appropriate wake-up moment during a nap.Health data written by PowNap (optional):
• Nap duration
If enabled by the user, PowNap writes the duration of a nap to the Sleep category in the Health app.You can revoke HealthKit permissions at any time in the iOS Health app.
PowNap does not access any other HealthKit data.⸻3.2 Workout Sessions
To enable reliable continuous heart-rate tracking, watchOS requires an active workout session.For this purpose, PowNap starts a Mind & Body workout session.
This workout exists solely to allow continuous heart-rate measurement.
• No distance is recorded
• No workout goal is defined
• No calorie focus is added by PowNapThe workout is visible in the Health app and is managed by watchOS.⸻3.3 Analytics and Error Reports
PowNap does not use analytics, tracking, or advertising frameworks.If you choose to send an error report, it may contain anonymous technical information necessary for debugging.
No personal or health data is included.⸻4. Data SharingPowNap does not share data with third parties.
• No data is transmitted to external servers
• No data is stored in iCloud
• No data is used for marketing, profiling, or behavioral analysisAll data remains local on your devices.⸻5. Your Rights and ControlYou remain in full control of your data:
• Access:
You can view nap data directly in PowNap or in the Health app (if enabled).
• Deletion:
You can delete nap entries at any time within the app.
• Permissions:
You can disable HealthKit access or workout permissions at any time via system settings.For privacy-related questions, you can contact: [email protected]⸻6. Changes to This Privacy PolicyThis privacy policy may be updated to reflect functional or legal changes.The current version is always available within the app under:
Settings → Informations → Privacy
PowNap
Smart Power Naps for Apple Watch
© 2026 PowNap
Documentation
FAQ
Frequently Asked Questions
Why does PowNap use a workout at all?
Because watchOS only allows continuous heart-rate tracking within an active workout session.Without a workout, PowNap cannot function reliably.
Do naps affect my Activity Rings?
Yes.When a workout is active:- exercise minutes are counted
- Activity Rings are affectedThis cannot be avoided when using background heart-rate tracking.
Can I undo ring changes by deleting the workout?
No.Deleting the workout removes only the workout entry.The activity data remains and is tracked separately:- Exercise Minutes → Health > Exercise Minutes
- Active Energy → Health > Active Energy
My naps don’t work correctlyText
Case 1:I wake up too early or too lateIn this case, PowNap reacts correctly to your heart rate, but the threshold is not optimal.- Adjust the threshold manually in Settings.
- A lower percentage detects relaxation earlier.
- A higher percentage reacts later and requires a stronger heart-rate drop.
Case 2:Power Nap only wakes by timer, Infinity Mode never wakesIn this case, your heart rate is not being monitored reliably.Please check:- Is the Apple Watch snug and properly positioned on your wrist?
- Keep your arm relatively still during the nap, as movement or a loose watch can affect heart-rate readings.
- Are Sleep Focus, Theater Mode, or similar modes disabled during the nap?
- (“Do Not Disturb” works during a nap.)Most common cause:- The Health permission for heart-rate tracking was not granted.This can happen if the permission request was skipped during installation.How to check:1. Open the Health app on your iPhone
2. Go to Profile → Apps → PowNap
3. Make sure Heart Rate and Workouts are enabledIf permissions are missing or incorrect:- Delete PowNap from the Apple Watch
- Reinstall the app
- Grant all permissions on first launchText
Does PowNap fake activity or calories?
No.PowNap:- does not add distance
- does not inflate calories
- does not manipulate ringsWhile a workout is active, Health automatically logs in parallel:- exercise minutes
- active caloriesThese are separate system records that PowNap cannot directly control.
Can I use PowNap without affecting Activity Rings?
Yes — with limitations.If you remove PowNap’s workout permission in the Health app:- no workout is saved
- Activity Rings remain unchangedIn this mode:- Power Nap Mode works only as a fixed timer
- Infinity Mode does not wake you, since heart rate is not monitored
- nap entries contain no heart-rate dataThe core feature (heart-rate-based nap control) is disabled.Text
Is Infinity Mode meant for deep sleep?
No.Infinity Mode:- detects relaxation or falling asleep
- ends the nap once your body shows signs of recoveryThis can happen after 10–15 minutes,or at a later point, depending on your heart rate and current recovery state.Infinity Mode is intentionally not a deep-sleep or long-sleep mode, but designed for short, physiologically detectable recovery.Text
PowNap
Smart Power Naps for Apple Watch
© 2026 PowNap
Documentation
Overview
What PowNap DoesPowNap is a power nap app for Apple Watch that is guided by your heart rate.Instead of waking you after a fixed time, PowNap observes:- when your heart rate drops
- when your body shows signs of relaxation, recovery, or falling asleepYou start the nap — and PowNap controls detection and wake-up based on your physiology (heart rate), not rigid time rules.
PowNap
Smart Power Naps for Apple Watch
Documentation
Heart Rate Detection
How Sleep Is DetectedDuring a nap, PowNap continuously measures your heart rate.Once your heart rate falls below your personal threshold, PowNap assumes that your body has entered a state of relaxation or sleep and uses this information to control the nap and trigger wake-up if needed.This detection is:- automatic
- individual
- based on your current resting heart rate
- without AIPowNap does not estimate sleep based on movement, time, or generic heuristics.Heart rate is a biological signal and can vary depending on daily condition, stress, or caffeine.
PowNap
Smart Power Naps for Apple Watch
© 2026 PowNap
Documentation
Nap Modes
Power Nap Mode & Infinity ModePowNap offers two different modes:- Power Nap Mode
- Infinity Mode
Power Nap ModeIn Power Nap Mode, you set a maximum nap duration:- 15 minutes
- 20 minutes
- 25 minutesPowNap behaves as follows:- If you fall asleep earlier, PowNap may end the nap before the maximum time.
- If you do not fall asleep, the nap ends when the timer expires.Power Nap Mode combines heart-rate detection and a fixed upper time limit.
Infinity ModeIn Infinity Mode, there is no time limit.The nap ends only when:- your heart rate rises again or
- your body shows signs of recovery or light sleepInfinity Mode is not designed for deep sleep.Its goal is recovery, not long sleep cycles.👉 As a result, Infinity Mode may wake you after 10–15 minutes.👉 It may also take longer until your heart rate drops below the threshold and PowNap detects relaxation or sleep.
PowNap
Smart Power Naps for Apple Watch
© 2026 PowNap
Documentation
Visual Feedback
Progress DotsInstead of a classic progress bar, PowNap uses dots:- each dot represents 5 minutes
- filled dots show elapsed rest time
- empty dots show remaining time (for fixed naps)
- an active dot with a progress ring shows the current progressThis design avoids countdown stress and keeps the focus on rest.
PowNap
Smart Power Naps for Apple Watch
© 2026 PowNap
Documentation
Sensitivity & Threshold
How Sensitivity WorksPowNap uses a percentage-based threshold, relative to your resting heart rate at the moment the nap starts.Example:- Resting heart rate: 75 bpm
- 15% → threshold ~63 bpm (less sensitive)
- 5% → threshold ~71 bpm (more sensitive)
- lower percentages detect relaxation or sleep earlier
- higher percentages require a stronger heart-rate dropYou can:- choose a fixed value
- or let PowNap select the threshold automaticallyBecause the threshold is based on your momentary heart rate, behavior may vary from nap to nap.
PowNap
Smart Power Naps for Apple Watch
© 2026 PowNap
Documentation
Wake-Up
Vibration & SoundPowNap wakes you directly on the Apple Watch:- primarily via vibration
- optionally with a short alarm sound, if the watch is not mutedIf the watch is set to silent, wake-up occurs via vibration only.You can choose the intensity:- Soft
- Medium
- Strong
- IncreasingThere is no traditional alarm sound like a standard clock alarm.
PowNap
Smart Power Naps for Apple Watch
© 2026 PowNap
Documentation
Privacy
Local & PrivatePowNap runs entirely on your Apple Watch.- no account
- no cloud sync
- no tracking
- no data leaves your deviceSaving naps to Apple Health is optional.
PowNap
Smart Power Naps for Apple Watch
© 2026 PowNap
Documentation
Health & Activity Integration
Workouts, Health & Activity RingsTo measure heart rate continuously in the background, PowNap uses a Mind & Body workout session.This is a mandatory requirement of watchOS.There is no alternative system interface (API) that allows this type of measurement without a workout.(An API is a system interface provided by Apple that apps must use to access certain functions.)Key facts:- the workout exists solely for reliable heart-rate tracking
- no distance
- no calorie focus
- clearly labeled and visible in HealthThis workout affects Activity Rings.When deleting the workout:- the workout entry disappears
- Activity Rings are not resetActivity Rings are tracked separately by watchOS and are not directly linked to individual workouts.This behavior is outside the app’s control.Manually removing individual exercise minutes is technically possible,but very cumbersome, unreliable, and not recommended.PowNap intentionally accepts this trade-off:A recovery nap is technically recorded as activity because Apple requires it — even if this may feel counterintuitive.Disabling workout saving prevents future entries,but has no effect on Activity Rings already counted.
PowNap
Smart Power Naps for Apple Watch
© 2026 PowNap
