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Nap Plus Cold Water and Bright Light
Immediately after a nap, increase alertness by washing hands and face with cold water and/or getting bright light exposure. The cited study used cold hand and face washing and bright light at 2000 lux immediately after waking. A fuller 'nap plus plus' version is: drink an espresso immediately before a 20-minute nap, then upon waking wash hands and face with cold water and get 5 to 10 minutes of outdoor daylight.
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“the protocol there would be you get into bed, you have your espresso shot... set your alarm for 20 minutes. You wake up... you go straight out, cold hands, cold face by way of cold water. And then you get immediate daylight for five to 10 minutes outside.”
huberman · Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series · Apr 17, 2024 · 2:01:51 · open ↗
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