Matthew Walker
Professor of neuroscience and psychology at the University of California, Berkeley, and author of Why We Sleep.
Matthew Walker did not write this page.
We collected these quotes from things they published elsewhere, and every quote links to where it was said. They have no account here and have not endorsed this site. Quotes are word for word; the short line under each one is our own restatement, not their wording. Their own site. Is this you? Claim it or ask us to remove it. Or tell us what is wrong here.
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Their wordsif 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
↗Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Seriesyoutube.com 2nd of 10 in this recording
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Their wordsby 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
↗Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Seriesyoutube.com 3rd of 10 in this recording
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Our reading
If you sleep well at night and feel refreshed by day, there is no need to force yourself to nap.
Their wordsif 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
↗Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Seriesyoutube.com 5th of 10 in this recording
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Our reading
To nap more easily, mimic the night: block light and noise, take your shoes off and use a blanket.
Their wordsso 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
↗Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Seriesyoutube.com 6th of 10 in this recording
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Their wordsthe 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
↗Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Seriesyoutube.com 7th of 10 in this recording
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Their wordsby 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
↗Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Seriesyoutube.com 8th of 10 in this recording
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Our reading
Coffee's health benefits seem to come from the coffee itself rather than from the caffeine.
Their wordsif 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
↗Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Seriesyoutube.com 9th of 10 in this recording
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Their wordsif 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
↗Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Seriesyoutube.com 10th of 10 in this recording
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Their wordssome 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%
↗Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Seriesyoutube.com 11th of 10 in this recording
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Their wordsthey 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
↗Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Seriesyoutube.com 12th of 10 in this recording