Exploring Sleep Structures: Biphasic and Polyphasic Patterns

This chapter discusses the significance of sleep patterns, focusing on biphasic and polyphasic sleep. It examines the historical context and natural timing of sleep, highlighting practices like the siesta and the traditional first and second sleep.

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Episode notes

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.