From: hubermanlab
Napping can be a powerful tool for managing alertness and improving overall health. In a discussion with Dr. Matthew Walker on the Huberman Lab Podcast, several insights were shared about the benefits and potential downsides of napping.
Benefits of Napping
Naps have been shown to have myriad benefits for both mental and physical health:
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Cognitive Benefits: Napping is known to boost learning and memory. NASA’s research demonstrated that naps as short as 26 minutes could improve performance by 34% and alertness by 50% through enhancing learning and memory [02:22:06].
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Emotional Regulation: Short naps are associated with better emotional stability and reduced stress.
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Cardiovascular Health: Benefits of napping extend to cardiovascular measures such as blood pressure and cortisol levels, contributing to stress reduction and cardiovascular health through improved cardiovascular health [02:21:30].
Optimal Nap Length
The length of a nap can significantly affect its benefits and potential drawbacks:
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Short Naps (20-30 Minutes): These shorter naps are less likely to leave you feeling groggy upon waking, a phenomenon known as sleep inertia. They can refresh you without deeply disrupting your nighttime sleep schedule [02:21:45].
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Longer Naps (60-90 Minutes): While these naps can be beneficial because they include complete sleep cycles, including REM sleep, they may also lead to significant sleep inertia if you wake up abruptly. They can help to recover lost sleep but need to be timed properly in your day to avoid affecting nighttime sleep.
Potential Downsides
Despite the benefits, napping can have some drawbacks, especially for those with sleep disturbances:
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Insomnia: For individuals struggling with falling asleep or maintaining sleep at night, napping can exacerbate these problems by reducing sleep pressure—the drive to sleep that builds up during wakefulness [02:24:14].
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Sleep Inertia: Longer naps increase the risk of waking up during deep sleep stages, leading to grogginess and impairment in cognitive function temporarily after waking due to sleep inertia [02:23:33].
Guidelines for Napping
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For Non-Insomniacs: If you do not suffer from insomnia and feel the need for a nap, it is advisable to keep naps short and early in the day. Avoid naps late in the afternoon to maintain the body’s natural sleep-wake cycle [02:24:55].
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For Those Struggling with Sleep: Individuals with sleep issues should consider avoiding naps to maintain or re-establish a regular nighttime sleep schedule.
Pro Tip
For a boost without the risk of disrupting nighttime sleep, try a “coffee nap” — consume caffeine before a 20-minute nap. By the time you wake, the caffeine will have kicked in, leaving you refreshed and alert.
Understanding the dynamics of napping can greatly enhance your sleep hygiene and overall health. As Dr. Walker advises, napping is a tool that should be used thoughtfully to complement your primary sleep pattern, rather than replace it.