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GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine

Huberman Lab

Scicomm Media

Science, Life Sciences, Health & Fitness

4.923.3K Ratings

🗓️ 17 April 2024

⏱️ 139 minutes

🧾️ Download transcript


This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance. We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial. Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness. We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake. This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance. The next episode in this special series explores the relationship between sleep, memory, and creativity. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep Structure (00:01:29) Sponsors: BetterHelp, LMNT & Waking Up (00:05:42) Sleep Phases & Lifespan (00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals (00:20:19) Adults & Biphasic Sleep, Modern Society (00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility (00:29:07) Genetics & Chronotype (00:31:42) Sponsor: AG1 (00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness (00:40:09) Naps, Positive Benefits, Nighttime Insomnia (00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess (00:58:15) Nap Capacity, “Liminal” States & NSDR (01:07:37) NASA Nap Culture, Power Naps (01:11:49) Sponsor: Eight Sleep (01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol (01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline (01:28:20) Caffeine, “Nappuccino”; Hot Drinks (01:38:28) Adenosine Clearance, Sleep (01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality (01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol (01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing (02:04:33) Polyphasic Sleep, Adverse Effects (02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep (02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

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Welcome to the Huberman Lab guest series where I and an expert guest discuss science and science-based tools for everyday life.


I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.


Today marks the third episode in our six episode series All About Sleep with expert guest


Dr Matthew Walker.


During today's episode we discuss how to structure your sleep


for optimal mental health, physical health, and performance.


We discuss monophasic sleep schedules, which are the more typical sleep


schedule where you go to sleep at night and then wake up in the


morning so sleeping in one bout as opposed to polyphasic sleep schedules which are


when you sleep in two or more bouts either at night or perhaps a shorter bout of sleep at night and another


bout of sleep during the day. We also discuss naps including how to nap, how long


your nap should be, whether or not naps are good or bad, in particular whether or not they are good or bad for you.


It turns out this varies according to individual.


We also discuss how your needs for sleep and naps vary across the lifespan.


And we discuss body position during sleep which might seem


excessively detailed but it turns out that body position during sleep is


critical for ensuring that the sleep you get is optimally restorative.


As with the first two episodes of the six episode series,


today's third episode is filled with both science,


that is the biology of sleep and napping


and body position and how those relate to


one another as well as practical tools that you can use to vastly improve your


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