Take a brief nap in the afternoon when you feel the natural post-lunch dip, typically around 10–30 minutes and generally under 90 minutes. Keep it early enough that it does not interfere with nighttime sleep. These short naps can restore alertness, energy, focus, learning, and emotional regulation without the grogginess of a longer sleep.
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“It is fine to nap in the afternoon, but don't nap so late in the day or for so long that it disrupts your ability to fall and stay asleep at night for your major sleep bout.”
huberman · Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing · Jun 11, 2026 · 16:29 · open ↗