From one piece Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series 10 beliefs, in the piece's order there
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Their words
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
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Their words
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
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korrents.com
Caffeine in the hours before bed can cut deep sleep by as much as 20 percent even in people who feel they sleep fine.Their words
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%
+ 7 more
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Their words
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
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korrents.com
Coffee's health benefits seem to come from the coffee itself rather than from the caffeine.Their words
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
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korrents.com
Delaying morning caffeine lets you test whether your sleep leaves you restored, and a month-long test is enough.Their words
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
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korrents.com
To nap more easily, mimic the night: block light and noise, take your shoes off and use a blanket.Their words
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
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korrents.com
If you sleep well at night and feel refreshed by day, there is no need to force yourself to nap.Their words
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
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Their words
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
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korrents.com
A nap of about 20 minutes brings gains in alertness and concentration without the grogginess of sleep inertia.Their words
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