Optimal nap time and nap duration | Andrew Huberman and Lex Fridman | Summary and Q&A

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March 1, 2021
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Lex Clips
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Optimal nap time and nap duration | Andrew Huberman and Lex Fridman

TL;DR

Taking short naps or engaging in non-sleep deep rest can improve cognitive and motor function, while also allowing the brain to clear out toxins.

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Questions & Answers

Q: How can napping or non-sleep deep rest improve cognitive and motor function?

Napping and non-sleep deep rest can improve cognitive and motor function by allowing the brain to recharge and recover from fatigue, while also promoting better sleep quality later on.

Q: Is there a recommended duration for napping?

A 20-minute nap is generally recommended to avoid entering the REM sleep stage, which can cause disorientation upon waking. However, the length of a nap can vary depending on individual sleep deprivation levels.

Q: How can one encourage relaxation during non-sleep deep rest?

Learning relaxation techniques such as removing facial expression and letting the body float can aid in achieving a relaxed state. Hypnosis scripts can also be utilized to induce deep relaxation.

Q: Is hypnosis effective for achieving deep relaxation?

Yes, hypnosis can be a useful tool for inducing deep relaxation and entering a restorative state. It involves self-imposed suggestions and can result in feelings of rejuvenation upon waking.

Summary & Key Takeaways

  • Taking a 90-minute or shorter nap during the late afternoon can help combat energy dips and improve alertness and productivity.

  • Elevating the feet during rest can promote the clearance of toxins from the brain's glymphatic system.

  • Non-sleep deep rest, which involves lying down in a calm state, can enhance the ability to fall asleep and provide cognitive and motor function restoration.

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