Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series

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. 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 Dr. Matthew Walker Website: https://www.sleepdiplomat.com Podcast: https://www.sleepdiplomat.com/podcast "Why We Sleep": https://amzn.to/4a9Tyyl Academic profile: https://bit.ly/3UK2Ags X:   / sleepdiplomat   Instagram:   / drmattwalker   LinkedIn:   / sleepdiplomat   MasterClass: https://bit.ly/3U4iEYI Articles In short photoperiods, human sleep is biphasic: https://bit.ly/3Ugrt2N Sleep-Dependent Facilitation of Episodic Memory Details: https://bit.ly/4aOYlFy A Role for REM Sleep in Recalibrating the Sensitivity of the Human Brain to Specific Emotions: https://bit.ly/3xC8mYa Sleep, alcohol, and caffeine in financial traders: https://bit.ly/44iI7Cx The alerting effects of caffeine, bright light and face washing after a short daytime nap: https://bit.ly/3VWUbaj Adverse impact of polyphasic sleep patterns in humans: Report of the National Sleep Foundation sleep timing and variability consensus panel: https://bit.ly/4aOYp8g Sleep deficiency and motor vehicle crash risk in the general population: a prospective cohort study: https://bit.ly/4aAgvuU Other Resources Crew Factors in Flight Operations IX: Effects of Planned Cockpit Rest on Crew Performance and Alertness in Long-Haul Operations (NASA Technical Memorandum): https://go.nasa.gov/3xC8bfs The Matt Walker Podcast: Insomnia Series: https://bit.ly/3W1d5fZ Polyphasic Sleep Community: https://bit.ly/3VZdSy8 Dymaxion Sleep (TIME Magazine): https://bit.ly/43YfJW5 Acute Sleep Deprivation and Risk of Motor Vehicle Crash Involvement (AAA): https://bit.ly/3W1iFzh Huberman Lab Episodes Mentioned Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others‍:    • How to Become Resilient, Forge Your Identi...   Guest Series | Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs (Episode 1):    • Dr. Matt Walker: The Biology of Sleep & Yo...   Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep (Episode 2):    • Dr. Matt Walker: Protocols to Improve Your...   People Mentioned Howard Roffwarg: sleep researcher pioneer: https://bit.ly/49DtkTW Michael Pollan: author and journalist: https://bit.ly/3W2Nqnk David Dinges: professor of psychiatry, University of Pennsylvania: https://bit.ly/3WkljAn Mark Rosekind: NASA expert: https://bit.ly/3vUp70a 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 #HubermanLab #Science #Sleep Disclaimer: https://www.hubermanlab.com/disclaimer