The Importance of Napping for Brain Health

Optimal napping should be around 15 to 20 minutes, as longer naps can lead to sleep inertia, a sleep hangover-like feeling. Napping for shorter durations, such as 8 or 7 minutes, does not provide significant brain or body benefits. However, a 15 to 20-minute nap offers cognitive benefits without the drawback of sleep inertia.

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David Budelecean

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Brought to you by Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating, Magic Spoon delicious low-carb cereal, and LinkedIn Marketing Solutions marketing platform with 800M+ users.

Matthew Walker, PhD (@sleepdiplomat), is professor of neuroscience at the University of California Berkeley and founder and director of the school’s Center for Human Sleep Science. Dr. Walker is the author of the New York Times and international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams, which was recently listed by Bill Gates as one of his top five books of the year. His TED Talk, “Sleep is Your Superpower,” has garnered more than 17 million views.

He has received numerous funding awards from the National Science Foundation and the National Institutes of Health and is a Kavli Fellow of the National Academy of Sciences. In 2020, Dr. Walker was awarded the Carl Sagan Prize for Science Achievements. Dr. Walker’s research examines the impact of sleep on human health and disease. He has been featured on numerous television and radio outlets including 60 Minutes, Nat Geo TV, NOVA Science, NPR, and the BBC. Dr. Walker is also scientific advisor to Oura, a sleep-tracking ring.

Dr. Walker hosts the 5-star-rated podcast The Matt Walker Podcast, which is all about sleep, the brain, and the body.

And one last thing. UC Berkeley has given the rare approval for Matt’s newly opened Sleep Center at the University to be named by an individual donor, or a named company, in perpetuity. If you are interested, please reach out to Matt and note that this opportunity is in the 7-figure range.

Please enjoy!

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[05:43] Sleep and sex.

[23:45] Melatonin misgivings.

[32:47] The suprachiasmatic nucleus.

[36:08] Shrinking balls phenomenon.

[41:47] Minimizing the time it takes you to sleep.

[49:40] The bizarre basics of dreaming.

[55:56] Taking a leap into lucid dreaming.

[1:19:57] Optimizing sleep for learning.

[1:43:14] Can sleep during an illness boost memory retention?

[1:49:08] Massed versus spaced practice.

[1:53:00] Using brain stimulation technology to enhance learning.

[1:56:50] Optimizing memory replay.