How To Take The Ideal Nap And Avoid Bad Sleep
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- Опубликовано: 24 сен 2024
- Sleep expert Matthew Walker explains how naps can negatively impact your body.
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Following is the transcript of the video:
Matthew Walker: My name is Matthew Walker. I am a professor of neuroscience and psychology at the University of California Berkeley and I am the author of the book, "Why We Sleep."
Should we actually be taking naps during the day? Well, we certainly know from evidence in my own sleep center and that of many other scientists that naps can give you benefits for both your brain and your body. But naps can actually be a double-edged sword because whilst we're awake during the day, we're building up sleepiness or sleep pressure. So that when you try to fall asleep at night, you'll fall asleep quickly and then you'll stay asleep. And when we sleep, we actually release that sleepiness, almost like a valve on a pressure cooker, so that we wake up the next morning feeling refreshed.
So if you take a nap during the day, especially if you take it too late in the afternoon, you will actually release some of that sleepiness and it will make it that much more difficult to fall asleep and stay asleep soundly throughout the night. So the advice would be if you don't struggle with your sleep and you can nap regularly, then naps are just fine.
But if you do find it difficult to fall asleep or stay asleep at night, then you should avoid naps and try and build up that healthy sleepiness in the evening.
The ideal nap depends on what you want from that nap. Different stages of sleep actually give you different types of brain and body benefits.
But if you want to avoid that grogginess that you can often have after a long sleep, then you should perhaps avoid naps that are longer than maybe 40 or 50 minutes in length.
You should also try to avoid naps late in the afternoon so that you wake up at least after you finish the nap and still have enough time to build up that sleepiness, that sleep pressure so you can get to sleep in the evening.
Can naps help with sleep debt?
Walker: And the answer, unfortunately, is no. Sleep is actually not like the bank. You can't accumulate a debt and then hope to pay it off at some later point in time. So sleep is an all-or-nothing event in that sense. So you can't short sleep during the week and then try to binge and oversleep at the weekend.
So if I were to take a human being and deprive them of sleep for one night, so that they've lost eight hours of sleep and then I give them all of the recovery sleep that they want on a second, a third, even a fourth night, they do sleep longer but they never get back that full eight hours that they've lost.
And we can ask then, "Why isn't there some kind of a credit system in the brain? Why don't we have a cell that can actually store up that sleep?"
Because there is precedent for this. We actually have a storage system for calories within in the body and they're called, "fat cells." Because there was a time during the evolutionary process where we had feast and where we had famine. And when we had feast, we would store that caloric energy and fat cells that when we went into a debt during that caloric famine, we could actually survive.
Human beings are the only species that deliberately deprive themselves of sleep for no apparent reason. And that means that Mother Nature has never had to face the challenge of sleep deprivation during the course of evolution and therefore, she's never had to come up with a safety net mechanism that overcomes a sleep debt.
A 15 minute nap feels so amazing, you guys. I always feel so refreshed and relaxed when I wake up. Once you go past 30 minutes, in my opinion, you’re heading towards sleep. That’s not a nap.
Jenny Oyster do you actually fall asleep that way
AdrianAtGaming when I start going towards 30 minutes!?
Peax Ful well....here’s the thing. I’m very tired throughout the day because my diet sucks, I don’t exercise ( that’s not me in my p. pic ), and I stay up late almost every night ( not a result from napping ). So napping is quite easy for me. Maybe have some plants in your house that helps with sleeping.
If you aren't getting enough oxygen during your sleep, you could feel really tired and less energetic during your day. You may have sleep apnea.
It's when you stop breathing during sleep.
He simultaneously looks 46 and 19 at the same time.
Hehehe
Honorable Clasher must be the young Justin Beever hair cut and blonde dye lol😂🤣😂🤣😂
he is a neuroscientist. and you are a troll
Vijoy Kairi hes not a troll
Honorable Clasher he simultaneously has a American British accent
I slept for 19 hours yesterday, was glorious.
Good for you!
Ain't no way
I'm jealous
That’s how much I sleep 🛌
that's relaxy😹
0:55 buddy jumped in his bed with his shoes on. Wtf.
Dislocated his hand and neck too by touching the same side of the bed.
Maybe he's just extremely sleepy
vid is too graphic
1:18 he got a girl in bed with him and now has no shoes 👟
xxx vidio
Well nothing can stop me from sleeping after lunch in my college.
XD
I passed on to work xD
Gaining weight from that
So from what I understand, nap is sleep during day. And sleep is... sleep. Also I have had a 15 minutes nap. During this pandemic, online class is all there is. For me, there is 15 minutes gap between every subject. Theres this one time where I took a nap and woke up 15 minutes later and it feels so good and refreshing! I was so ready to get in class! I want to do that more!!!
@@Ryan-mq2mi What about DisasterGeese?
i once slept 20 hours, was awake small peroids but for some reason i were just tired as hell, i remember it as epic i kept going in and out of the same dream almot like being in a movie.
I usually use "Naps" to catch up on missed night sleep. Longest "nap" I've ever taken was 4h. But I only got 3h of sleep during night and I REALLY needed it. Usually my naps are like 60-120min. I know that feeling of "UGGGHH" but the tiredness is gone and that's what I want.
4 hours is wayy beyond a typical nap time. I don't think a nap is supposed to be more than 45mins to an hour. What u had was a continuation from the night before.
How about college students when it comes to taking a nap? Every time after school, I always feel tired!!!!
to all impatient people:
if you nap and find difficulties sleeping at night don't nap if you don't have difficulties sleeping after then it's ok to nap and the nap should be around 40 to 50 minutes not more
there I just save you 3 minutes
Thx
@@lord_cobi fix your attention span
Ty
Ok so I wake up @ 5:45 AM Mon-Fri for college. When I get home from school @ 4:30 PM I sleep for 3+ hours, wake up around 8:00 PM (which causes grogginess due to sleep inertia), and I end up going back to sleep @ around 2:00 AM the next day. Repeat.
Thanks Bro you did
The nap tips are really helpful
Me watching at 3 AM: Interesting.
2:16 actually that's exactly what has been happening to me for many years now - 6-7 hours every week night and then on saturday normally I sleep 10-11h (sometime on sunday too, but mostly saturday)
Same. I didn’t know it wasn’t good for you tho
Which is healthier? Nap or fap? 😕😕
BOTH.
@Ayaan Alhiva gay do that...
I can never sleep well because my legs are crushed by my huge dog, also gaming online and watching these videos keep me up.
Me at 2pm: okay 10 minute nap
Me wakes up at 1:07 am : dammit
Upcoming next: breathing could be dangerous
If u breathe too much today u will have trouble breathing tomorrow
But it is real too much causing oxydation too much in your cell and making your cell dead and you will get effect some 30-60 minutes later needing more reasearch
Jordan Lee I really don't think breathing can cause you any harm
@@yusufanam7713 Omg
Samin Anam wait wha-
i get sleep paralysis almost everytime i take a nap
Maybe try napping sitting up at a slight recline. That actually works best for me. I don't get as groggy
that used to happen to me too
Then sleep on the side
Hannah Bossley then sleep on the side
Sleep where’s the sun don’t hit you
I dont sleep deprive for nothing im tryna drop dis album ya feel me
What if I only sleep 4 hours at night and then I take a nap and sleep for like 3 hours to fullfil my 7 hours of sleep, then I sleep normally in the next day, how about that?
Amazed there was a transcript 🙃
He has a British-American accent
Sen bon zakura kage yoshi
He's a Brit living in California
Yeah
That last point is funny but scary!
adtc scary how
Anybody else go to sleep at around 4am, wake up at 9am then have a nap around 1pm? Lmao I do
1:15 now thats a bad relationship
well shit it's 5 am and I'm still not asleep
What about marine mammals that sleep one hemisphere at a time? That sounds like an evolutionary answer to sleep debt to me. From my understanding of elephants, they only sleep about 2 or 3 hours a night, and when they have to forego even that small amount of sleep it appears to have no negative effect on them. And prey animals that live on open plains in groups barely sleep as well. I'm not saying humans should forego sleep, but I don't think that sleep is the same for all living creatures.
Damn, so basically we're test subjects on a new evolutionary path from sleep deprivation. Let's gooooooooooo!!!
Ok so I wake up @ 5:45 AM Mon-Fri for college. When I get home from school @ 4:30 PM I sleep for 3+ hours, wake up around 8:00 PM (which causes grogginess due to sleep inertia), and I end up going back to sleep @ around 2:00 AM the next day. Repeat.
Never related more
@@MadsHansenXX it’s bullshit.
Are you OK with it? Did you face any problem, I am about to go to college and I am worried about my sleeping schedule 😅
1:21 he says evening but the caption shows morning... Which is right?
wth
Evening.
The subtitle is wrong.
I am reading 40% of his book:"Why we sleep". I found the consequences when we don't have enough sleep. Use youtube to find some tips for a good nap, I see him, introduce himself the author of the great book. It is miraculously coincidental. 😅😅😅
You must be happy to see how that author looks like
Thanks for giving so much information.Love u❤️
Thanks alot, I was having a lot prob with it. I used to sleep 1.5 hrs at afternoon and thought why I'm not feeling fresh at morning..
Is there a time that is too early for powernaps? I wake up @ 08:00 (8 am).. If I nap for 15 minutes at 11:00 (11 am) is that just as good as napping 13:00 (1 pm)? Or is that too early so that my cortisol stops spiking or I re-learn my body to always get sleepy during the day or something? Is it bad? Or almost better than the later (and more normal) nap time at 13:00 (1pm), because I don't mess with my sleep pressure as much?
I took a 3-hour nap on 2-5 in the afternoon, now it's 9 in the evening and I'm sleepy af
I took a four or five hour nap now it’s 5am and I can’t sleep someone help me
what if my naps are more than two hours?
i usually sleep at 4 pm until 7 pm and then i sleep again at 10 pm and wake up at 5 am
yxxngis same
yxxngis i normally sleep at 6pm untill 9pm then go sleep again 10-7am anddd im still tired 🤣
Thats some good sleep .
I have to wake up at 6am everyday for school and arrive home at 5pm. School is so tiring and I don’t get much sleep so, I take 3 hour naps to not feel drained
unrelated but, I just got back from a sleepover and we pulled an all nighter and I just came home and took the best nap of my life
My new favourite science guy!!!
Wake up in morning refreshed? I wake up terribly tired and dizzy
i take naps at 12:00 to 1:00 by accident and i always wake up at 7 im a deep sleeper and alarms dont work am i j screwed
And it was all going so well
Keep up the great content
By listening to it, I fall asleep. Nice voice and tone.
So I cannot because I just randomly fell tired now I’m so tired I am not even thinking right and I wanted to see what’s going on so I decided to look it up so I’m here and trying to figure out my problem
I have severe insomnia could you help
1:21 He says 'evening' but the subtitles show 'morning'
I thought it takes 90 minutes to get to stage 2-3 (resting stages) so sleeping 50 minutes is pointless?
So hard to sleep right now im too sleepy but cant fall asleep what should I do?😢
I really have to do better with ny sleep.
Great information
but when you cant sleep at night even if you dont nap. im pretty sure its cuz the days too boring
Why we sleep is a great book!
Who else is YAWNING while watching ??? Me, of course !!!
Can u tell me , is it bad if I slept for 13 hours? cause I still sleepy even I already slept for 11 hours :(
Apel Abc it is, try to sleep like 15 min less everyday and excercise and workout more. You natural sleeping rhythm should return in time, and the sleepiness will eventually disappear too giving you more time in the day to do whatever you want
Definitely have your blood sugar checked. That was my problem & turned out I had type 2 diabetes. I would get sleepy whenever I sat for a little while & caffeine didn't make a diff.
Once I started taking a metformin pill, that made a HUGE diff. Oh and EXERCISE is the best thing in addition.
I think I have worst problem of having naps I return from school and lay on bed and when I wake up its 7 or 8 PM
Ants and dolphins have evolved strange sleep mechanisms
Reupload?
Well but somebody say that taking a nap for atleast 10 minutes can improve our progress ,concentration
What if I am only able to sleep for 5 hrs at night and nap 2 hrs in the evening? Is it healthy or not?
Same like my naps are like 2-4hrs long
Couldn't agree more
I LOVE his hair.......
It's a ken doll hair style, also a cross between chesney hawk's and Jason Donovan.
Sleep Insider.
Great info nevertheless.
Never been so fast
Thank you sir
All he said in the first 2 minutes is that you'll be less tired at night if you take a nap during the day, doesnt take a phd in neuroscience to guess that
It wasn't until I got my PhD in Napology did I become acquainted with such elusive truths.
well I work 3rd shift, and I think I agree with what he says about naps.
thanks general haux!
or the oldest weasly brother!
Admirably profound; much like a book that was profound and insightful. "Better Sleep Better Life" by Author Name
OWW MAHH GASHH The Professor has the Walker name like Alan Walker. He's one of the Walkers!!
We learned this in Psychology class
lol my average time for a refreshing nap is 19 minutes if I do it longer Im way more tired than before
i'm deprived of sleep to get up for work at 6:30... if not I would sleep till 7;30 or 8., so thats the reason...
currently watching this in 4 in the morning and got school in two hours
still going cept it's almost 5 and got school in three hours
Is this practice applicable and is still as beneficial to people with sleeping disorder?
1:20 next time when you put subtitle be serious. I feel sorry for the people who cant hear but relay on subtitle btw its a good information and love your channel
The help has been sended
Useful !!
How do you coup sleep and fast asleep
Okay, someone please help. I can't figure out for the life of me which cartoon or comic strip character this guy looks like. I feel like it's late 80's maybe early 90's.
Dennis the menace perhaps.
When I come back from school I take a nap but if I take nap less than 2 or 3 or 4 hours max I will feel tired and pain in the head and cant do any thing but I find take nap for 4 hours I feel refreshed but cant sleep at night and active and fresh whole night 💀😭 and sleepy in the morning HELP
I can fall asleep immediately but can’t stay asleep more than 4-5 hours. I’m exhausted all the time. I have a theory that certain body types are meant to take naps daily….
1:21 caption says the opposite of the speaker.
He looks like Tyler the Creator
I tried not to nap all day being all groggy and unable to fully focus but still couldn’t sleep at night.
I feel sleepy all the day 😑
I work as a trader and sleep 3 hours a night , is that safe ? Thanks
I think I sleep more than 5 hrs of naps guess I should do 0 hours and 0 minutes I already know that naps ruins my sleep and I avoid it but at times it dint work
whenever I nap durning the day I have bad dreams and I avoid naps everytime I can
I usually take naps at 5 or 4pm is that fine?
The author's name is Matthew Walker. Immediately after the video ended I can only remember his name as Sleepwalker.
Me : *takes 50 minute afternoon a nap*
I actually believe in sleep stock. Sometimes I can run on four hours of sleep, and then the next night I’ll sleep 12 hours, and then I feel pretty much back to normal.
Another reason is you don't know whether you'll wake up in 2 hours or 20 minutes.
I dint have any sleep problems. I take a nap when I need to.
I always feel sleepy 😢 i want help and i have to study for my exams
Dont sleep in 11:59,because you will awake next year xD
Esta bien yeah I feel awful after this nap 😢
I fine it hard to sleep. Unless ive been awake for 28hours.