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Matthew Walker

04/17/24

@ Andrew Huberman

If you're not a natural napper, you can improve your chances of napping by mimicking nighttime sleep conditions: darken the room, block out noise, and use a blanket to create a cozy environment.

Video

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

@ Andrew Huberman

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

04/17/24

Related Takeaways

Matthew Walker

04/17/24

@ Andrew Huberman

To optimize napping, aim for a 20-minute nap between 1:00 PM and 3:00 PM, and avoid napping too late in the day to prevent disrupting nighttime sleep.

Andrew Huberman

08/08/22

@ Andrew Huberman

If you nap, avoid napping too long or too late in the day to prevent disrupting your nighttime sleep.

Andrew Huberman

08/08/22

@ Andrew Huberman

Napping in the afternoon is fine, but avoid napping too late or for too long to prevent disrupting your nighttime sleep.

Andrew Huberman Cast

04/17/24

@ Andrew Huberman

For those who struggle with sleep, it's important to consider the timing and duration of naps, ideally taking them earlier in the day to avoid sleep disruption at night.

Matthew Walker

05/01/25

@ Peter H. Diamandis

Creating a dark environment at night is crucial; consider using blackout curtains and reducing light exposure an hour before bed.

Andrew Huberman Cast

04/17/24

@ Andrew Huberman

Individuals suffering from insomnia should avoid napping, as it can exacerbate difficulties in falling asleep at night.

Matthew Walker

04/17/24

@ Andrew Huberman

Naps can be beneficial for cognitive functions, but if you're struggling with insomnia, it's advised to avoid napping during the day as it can reduce your ability to sleep at night.

Naval Ravikant

10/29/15

@ Tim Ferriss

Sleeping with an eye mask can enhance sleep quality, as it blocks out light and creates a more conducive sleeping environment.

Andrew Huberman Cast

04/17/24

@ Andrew Huberman

Research indicates that napping in older adults can be predictive of worse health outcomes and higher mortality rates, suggesting that it may reflect poor nighttime sleep quality.