Different phases of sleep have different purpose 🧠

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GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine

Huberman Lab

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Different phases of sleep have different purpose 🧠

Research shows that different types of sleep have distinct benefits. Sleep spindles during non-REM sleep enhance learning capacity restoration. Conversely, REM sleep is crucial for emotional recalibration. Naps aid in improving attention, concentration, focus, and energy levels, in addition to benefiting blood pressure, cardiovascular health, and immune system.

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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.