Napping Framework
Improve cognitive function with naps
The Napping Framework involves taking short naps to improve cognitive function, including attention, concentration, and decision-making. Dr. Walker notes that naps can be beneficial, but can also be a double-edged sword if not done correctly.
- Naps can improve cognitive function
- Naps can be beneficial for emotional regulation
- The timing and duration of naps are crucial for optimal benefits
- Determine your nap scheduleExperiment with different nap schedules to find what works best for you.Pro tipStart with a short nap during the day and adjust as neededWarningNapping too close to bedtime can disrupt nighttime sleep
- Choose the right nap durationChoose a nap duration that works best for you, whether it's a short power nap or a longer nap.Pro tipA 20-30 minute nap can be beneficial for cognitive functionWarningNapping for too long can lead to sleep inertia
- Listen to your bodyPay attention to your body's signals and adjust your nap schedule accordingly.Pro tipIf you feel tired during the day, take a napWarningIgnoring your body's signals can lead to sleep deprivation
The 20-minute power nap
A person takes a 20-minute nap during the day to improve cognitive function
OutcomeImproved attention and concentration
The 90-minute nap
A person takes a 90-minute nap during the day to improve emotional regulation
OutcomeImproved emotional regulation and decreased stress
Napping too close to bedtime
Napping too close to bedtime can disrupt nighttime sleep and lead to sleep disorders
Napping for too long
Napping for too long can lead to sleep inertia and decreased productivity
The concept of napping has been around for centuries, with many cultures incorporating naps into their daily routines.
Source · PODCAST
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series