Chapter
The Benefits of 20-Minute Deep Rest and the Perfect Nap Length
27:16 - 36:19 (09:03)
Non-sleep deep rest protocols can reset levels of neuromodulators in the brain to the same levels as after a long night's sleep, while ending sleep after a 90-minute cycle can be more beneficial than adding an extra hour. The perfect nap length is around 20-30 minutes as it allows for a non-REM sleep and can be as restorative as a longer nap.
Clips
Research has shown that consistency of total sleep duration is more important for academic performance than total sleep duration itself, especially in the case of O chem exams, as consistently getting about the same amount of sleep is better for performance than just getting more sleep.
27:16 - 29:20 (02:03)
Summary
Research has shown that consistency of total sleep duration is more important for academic performance than total sleep duration itself, especially in the case of O chem exams, as consistently getting about the same amount of sleep is better for performance than just getting more sleep.
ChapterThe Benefits of 20-Minute Deep Rest and the Perfect Nap Length
Episode#164 – Andrew Huberman: Sleep, Dreams, Creativity & the Limits of the Human Mind
PodcastLex Fridman Podcast
A study out of Denmark shows that a 20-minute non-sleep deep rest protocol can reset levels of neuromodulators in the basal ganglia to the same levels they were after a long night's sleep.
29:20 - 33:53 (04:33)
Summary
A study out of Denmark shows that a 20-minute non-sleep deep rest protocol can reset levels of neuromodulators in the basal ganglia to the same levels they were after a long night's sleep. Short naps of 10 minutes or less can often be more beneficial than longer naps, and elevating your feet has also been shown to help clear out the glymphatic system of the brain.
ChapterThe Benefits of 20-Minute Deep Rest and the Perfect Nap Length
Episode#164 – Andrew Huberman: Sleep, Dreams, Creativity & the Limits of the Human Mind
PodcastLex Fridman Podcast
Real hypnosis is self-hypnosis and can help with sleep by teaching the body to completely relax for 20 or 30 minutes, without entering REM sleep.
33:53 - 36:19 (02:26)
Summary
Real hypnosis is self-hypnosis and can help with sleep by teaching the body to completely relax for 20 or 30 minutes, without entering REM sleep. There are also cost-free, clinically and research-tested hypnosis protocols available for those who have trouble relaxing when awake.