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Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series

1. Naps
2. For improved alertness, concentration, motivation, and energy, aim for a 20 minute nap
3. On off on experiment
   1. Change napping routine
   2. Wait for a while and see if things get better
   3. Now change back to the original routing
   4. Wait and see if things get worse
4. If you have insomnia, you may want to avoid naps
   1. Because naps reduce sleep pressure and reduce the likelihood of falling, staying, and returning to sleep at night
5. CBTI - Cognitive Behavioral Therapy for Insomnia
6. Napping in older adults (~65+) is predictive of worse health outcomes and early mortality
   1. Probably because it reflects poor sleep at night