I think too, like if you have a, it's maybe worth noting like if you have a hard workout, you know, especially if it may be a hard weight session, I find if I, if I do a hard weight session, I don't sleep quite as well, which I know is a little counterproductive in the sense that I want to be, you know, getting as much sleep as possible to, to really capitalize on the workout. But I do notice my sleep is a little bit more fragmented coming off of hard workouts. So again, I think that nap can really, can really help and, you know, amplify recovery and yeah, it can help make up for something like that. And then also like,

um, sort of give you that opportunity since you didn't have a hard workout on a rest day, you're more likely to sleep well at night. Right. Right.

Cool. Let's shift and just talk about so kind of those naps in the context of, you know, performance. Mm hmm. Let's talk about naps in terms of cognitive functioning. Sure. So naps can definitely reduce sleepiness and improve cognitive performance. We kind of know this. The benefits of brief kind of five to 15 minute naps are almost immediate after the nap and last a limited period, one to three hours longer naps. On the other hand, like 30 minutes plus can produce actually can produce impairment from sleep inertia, which I think Emily's just a fancy word for grogginess, right? For a short period after waking, but then produce improved cognitive performance for a longer period up to many hours. And we'll link to some of the research around that. Emily, why don't you go through just a quick list on of how naps can kind of impact performance on the

job? Sure. So in order to answer that question, you kind of have to understand the anatomy of a nap a little bit. In our podcast last week, we talked about sort of different sleep stages and specifically like where in the night those tend to show up. So we talked about how you get slow wave sleep early in the night and then you get REM sleep later in the night. And this actually applies to naps as well. And so typically if you just nap for say like less than five minutes, you probably didn't get any slow wave sleep or any REM sleep. And there was actually a study done in 2005 published in the Journal Sleep by the Skytato Horry and he showed that if you don't get three minutes of slow wave sleep, there's actually no cognitive benefit to the nap. So it's probably just like, you know, there's some rest benefit and you're not a crewing strain and it might be, you know, just like a nice moment to recenter, but it didn't show any benefit relative to like the control group. Interesting. But if they got at least three minutes of slow wave sleep, they showed cognitive performance improvements after that. And so if you're kind of only have enough time to get asleep for a couple of minutes, you know, it actually might not be that effective to use that time for a nap.