Matthew Walker
Professor of neuroscience and psychology at the University of California, Berkeley, and author of Why We Sleep.
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What they believe
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A nap of about 20 minutes brings gains in alertness and concentration without the grogginess of sleep inertia.
by cutting your nap off at 20 minutes you still get these nice benefits from a good chunk of healthy non-rem sleep but you're not going so far into the cycle so deep into your nonr that when you wake up after 20 minutes you're not in that what we call Sleep inertia phase
youtube.comSaid 17 Apr 2024This on korrents
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Beliefs
Korrents What they believe 10 beliefs — each backed by an exact quote.
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Recent
A nap of about 20 minutes brings gains in alertness and concentration without the grogginess of sleep inertia.
by cutting your nap off at 20 minutes you still get these nice benefits from a good chunk of healthy non-rem sleep but you're not going so far into the cycle so deep into your nonr that when you wake up after 20 minutes you're not in that what we call Sleep inertia phase
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series Said 17 Apr 2024
People who are struggling with sleep or have insomnia should not nap during the day.
if you are struggling with sleep and you suffer from insomnia the advice is do not nap during the day because you're setting yourself up for an even higher probability of failure at night
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series Said 17 Apr 2024
If you sleep well at night and feel refreshed by day, there is no need to force yourself to nap.
if you are not a natural Napper don't necessarily Force yourself to be as long as you're getting the sleep that you feel you need at night and you feel refreshed and restored during the day
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series Said 17 Apr 2024
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To nap more easily, mimic the night: block light and noise, take your shoes off and use a blanket.
so mimic the conditions that you're trying to get that you would normally get at night that will increase the probability mask out noise mask out light kick your shoes off have some kind of a blanket wrapping around you that's probably the best
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series Said 17 Apr 2024
Delaying morning caffeine lets you test whether your sleep leaves you restored, and a month-long test is enough.
by using caffeine first thing in the morning you don't give yourself the chance to test whether or not subjectively you sense your sleep is good quality now you don't need to do this forever you can just do a test for a month and be asking that question
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series Said 17 Apr 2024
Coffee's health benefits seem to come from the coffee itself rather than from the caffeine.
if you look at decaffeinated coffee you still get the antioxidants but now now you don't get the caffeine and lo and behold you get many of the same health benefits it's not the caffeine it's the coffee itself
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series Said 17 Apr 2024
Stop caffeine roughly 10 to 12 hours before bed, adjusting for your own sensitivity.
if you're not someone who's sensitive to caffeine then having a couple of cups of caffeine and trying to step away from the use of caffeine I would argue somewhere between 10 to 12 hours before you expect to go to bed depending on your sensitivity
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series Said 17 Apr 2024
Caffeine in the hours before bed can cut deep sleep by as much as 20 percent even in people who feel they sleep fine.
some people can fall asleep and some people stay asleep but the amount of deep sleep that they have is compromised in fact it can drop your deep sleep by up to 20%
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series Said 17 Apr 2024
Polyphasic sleep schedules look unwise for adults: the research found no benefit for mood, cognition or health, and found harm.
they found no supportive evidence that polyphasic sleep was helpful then they turned the tables and they said well could it be hurtful and in fact that's exactly what they found
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series Said 17 Apr 2024
Daytime napping in older adults is probably a marker of poor night-time sleep, so older adults should not be told to stop napping, though more evidence is needed.
the best evidence that we have right now is that it's actually the bad quality of sleep at night and thus we should not be necessarily jumping to recommendations that all older adults should stop napping I think we need more evidence and I'm open to both sides of that
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series Said 17 Apr 2024
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Where they publish
Site sleepdiplomat.com Their own site: sleep science, newsletter and appearances.
Sleep science from the author of Why We Sleep, with links to his talks and his Substack.
Link verified 10 Oct 2026.
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