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AH

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.

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AH

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

@ Andrew Huberman

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

08/08/22

Related Takeaways

AH

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.

MW

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.

AH

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.

MW

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.

AH

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.

MW

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.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

If you wake up feeling groggy after a late night, delay caffeine intake for 90 to 120 minutes after waking to avoid disrupting your sleep architecture.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

In the evening, avoid bright artificial lights of any color, especially between 10:00 p.m. and 4:00 a.m., to optimize your sleep quality.

AH

Andrew Huberman

04/17/24

@ Andrew Huberman

Naps can be beneficial, but their effectiveness varies by individual; it's important to consider how long and when to nap.