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.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanBetterHelp: https://betterhelp.com/hubermanLMNT: https://drinklmnt.com/hubermanWaking Up: https://wakingup.com/hubermanEight Sleep: https://eightsleep.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Sleep Structure

Sponsors: BetterHelp, LMNT & Waking Up

Sleep Phases & Lifespan

Sleep Stages & Lifespan, Sleep Paralysis & Animals

Adults & Biphasic Sleep, Modern Society

Chronotype, Circadian Rhythms & Biological Flexibility

Genetics & Chronotype

Sponsor: AG1

Biphasic Sleep, Adults; Body Position & Sleepiness

Naps, Positive Benefits, Nighttime Insomnia

Tool: Optimal Nap: Duration & Timing; Grogginess

Nap Capacity, “Liminal” States & NSDR

NASA Nap Culture, Power Naps

Sponsor: Eight Sleep

Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol

Avoiding Naps: Insomnia, Aging & Sleep Quality Decline

Caffeine, “Nappuccino”; Hot Drinks

Adenosine Clearance, Sleep

Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality

Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol

Tool: Nap “Enhancements”, Caffeine, Light & Face Washing

Polyphasic Sleep, Adverse Effects

Sleep Deprivation & Car Crashes; Polyphasic Sleep