The Matt Walker Podcast

#07: Naps

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Oct 25, 2021
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INSIGHT

Humans' Biphasic Sleep Pattern

  • Humans may be biologically programmed for biphasic sleep involving a long night and a short afternoon nap.
  • There is a natural drop in alertness between 1 and 4 p.m. signaling this preprogrammed rest period.
INSIGHT

Naps Boost Brain Performance

  • Naps improve brain function including memory, creativity and mood.
  • NASA found 26-minute naps increased alertness by over 50% and task performance by 34%.
ADVICE

Avoid Naps If You Have Nighttime Sleep Issues

  • Avoid napping if you struggle with nighttime sleep as naps reduce sleep pressure.
  • Stay awake to build sleep pressure for better sleep onset and maintenance at night.
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