Am I Doing It Wrong? The Science Of Napping & Hacks For Getting Your Best Nap Ever
Mar 26, 2026
Sara Mednick, cognitive neuroscientist and UC Irvine professor who studies sleep and naps. She defines what counts as a nap and explains ideal durations. She breaks down nap sleep stages and how certain naps can match night sleep for learning. Practical tips cover timing, alarms, quick micro-naps, alternatives to napping, and workplace nap culture.
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Puppy Cuddles Causing Night Sleep Loss
- Noah explained his puppy Jumi sleeps in his arms and disrupts his nighttime sleep, leaving him zombie-like.
- This personal detail motivated the episode's exploration of whether daytime naps can compensate for poor night sleep.
Pick 20–30 Or 60–90 Minute Naps
- Use nap durations to avoid slow wave sleep or include a full 90-minute cycle: aim for ~20–30 minutes or ~60–90 minutes.
- Stage two (first ~30 minutes) gives spindles for alertness; slow wave in middle causes grogginess if woken.
Some People Don't Get Memory Gains From Naps
- Non-habitual nappers may not gain memory benefits from daytime sleep.
- Mednick's study found lower sleep spindles and no memory improvement in non-nappers even after a month of nap training.
