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

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
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