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Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep

Huberman Lab

00:00

*20-30min naps for learning *

Short naps, even as brief as 17 minutes, can significantly enhance learning and performance. Historical data from NASA indicates that naps of 26 minutes led to a 34% improvement in mission performance and a 50% increase in daytime alertness among astronauts. This highlights the proven benefits of napping, which has been adopted widely among NASA staff. However, naps have a potential downside, linked to adenosine and sleep pressure; extended wakefulness increases sleep pressure, and while napping helps alleviate this by allowing the brain to clear adenosine, there is a delicate balance to maintain.

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