本期节目探讨了睡眠架构随着年龄的变化，包括儿童发育和衰老对睡眠生物学和需求的影响。还探讨了多相睡眠（多个短睡眠周期）是否有益，以及午睡的好处、个体差异、不适合午睡的人群，以及非睡眠深度休息等替代休息状态。节目还分享了优化午睡时间、时机和效果的方案，并探讨了咖啡因对睡眠和其他健康方面的影响，以及最佳咖啡因摄入时间。

😴 **睡眠架构与年龄的变化：** 随着年龄的增长，睡眠架构会发生变化，包括睡眠阶段的持续时间和顺序。儿童和青少年需要更长时间的睡眠，而老年人则需要更短的睡眠时间。

⏰ **午睡的益处和注意事项：** 午睡可以提高警觉性、改善情绪和认知功能，但并非所有人都适合午睡。对于那些患有失眠症或睡眠障碍的人来说，午睡可能会加重他们的症状。

☕ **咖啡因对睡眠的影响：** 咖啡因会阻断腺苷，腺苷是一种促进睡眠的神经递质。因此，咖啡因会干扰睡眠，尤其是在睡前摄入。

🧠 **多相睡眠的利弊：** 多相睡眠是指在一天中进行多个短时间的睡眠。虽然有些人声称多相睡眠可以提高效率，但它也可能会导致睡眠不足和认知功能下降。

💤 **非睡眠深度休息：** 非睡眠深度休息是一种放松技术，可以帮助人们在不睡觉的情况下进入深度休息状态。这对于那些难以入睡或睡眠质量差的人来说可能是一个有益的选择。

This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance. 

We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial. 

Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness.

We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake.

This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance.

The next episode in this special series explores the relationship between sleep, memory, and creativity.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

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Timestamps

(00:00:00) Sleep Structure

(00:01:29) Sponsors: BetterHelp, LMNT & Waking Up

(00:05:42) Sleep Phases & Lifespan

(00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals

(00:20:19) Adults & Biphasic Sleep, Modern Society

(00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility

(00:29:07) Genetics & Chronotype

(00:31:42) Sponsor: AG1

(00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness

(00:40:09) Naps, Positive Benefits, Nighttime Insomnia

(00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess

(00:58:15) Nap Capacity, “Liminal” States & NSDR

(01:07:37) NASA Nap Culture, Power Naps

(01:11:49) Sponsor: Eight Sleep

(01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol

(01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline

(01:28:20) Caffeine, “Nappuccino”; Hot Drinks

(01:38:28) Adenosine Clearance, Sleep 

(01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality

(01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol

(01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing

(02:04:33) Polyphasic Sleep, Adverse Effects

(02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep

(02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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