Dr. Andrew Huberman

And we went into this topic in depth.

The business of naps is the following.

Keep them shorter than 90 minutes so you don't disrupt your nighttime sleep.

Don't do them at all if it disrupts your nighttime sleep.

So if you're somebody for whom even 10 minutes of napping disrupts your nighttime sleep, don't do that at all.

If you're somebody who wakes up from naps feeling groggy, that's what's called sleep inertia.

This is what gave rise to the ever-famous nappuccino of having some coffee and then taking a nap or an espresso and then taking a nap.

Again, I get obsessed with nomenclature.

Why didn't they call it espresso nap?

I don't know.

Naps are wonderful.

If they're shorter than 90 minutes, don't interfere with nighttime sleep.

But I, in particular, am a big fan of, as many of you know, this business of non-sleep deep rest, of putting the body into what?

Body still, mind awake.

And we know, based on several studies from the University of Copenhagen, that that actually replenishes levels of dopamine in certain key areas of the brain that restore mental and physical vigor and do not disrupt nighttime sleep, but rather

enhance one's ability to fall and stay asleep or to fall back asleep.

So not only are these states of body still, mind awake, very beneficial it seems, or I should say perhaps for creativity, because that was all anecdata, but we know from real data

from laboratory data on many subjects, peer-reviewed, etc., that body still, mind alert is actually an effective means to improve one's sleep and perhaps even make up for sleep that one has lost.

So I encourage you, if you're a napper, great, and if you have challenges with sleep in any way that you think might be related to your napping activity that you consider short 10-minute or maybe 20-minute non-sleep deep rest protocols.

By the way, they're completely zero cost and very soon