WEBVTT - Naps: Chuck's Secret Talent 0:00:01.440 --> 0:00:11.200 Welcome to Stuff you Should Know, a production of iHeartRadio. Hey, 0:00:11.240 --> 0:00:13.600 and welcome to the podcast. I'm Josh, and there's Chuck 0:00:13.640 --> 0:00:16.919 and Jerry's here too, lingering, which makes this stuff you 0:00:16.960 --> 0:00:21.720 should know, right, And can we quickly just say a 0:00:21.760 --> 0:00:24.520 brief thank you to everyone that came out on the 0:00:24.560 --> 0:00:29.600 first three show leg of our nine show tour. Yeah, 0:00:29.640 --> 0:00:34.239 thank you to everybody in Seattle, to everyone in Portland, yay. 0:00:34.320 --> 0:00:37.760 Thank you to everyone in San Francisco yeehall. And that's 0:00:37.800 --> 0:00:40.879 the three so far. Yeah, and they went great. I 0:00:40.920 --> 0:00:43.239 think we were both a little nervous. Could it's been 0:00:43.280 --> 0:00:46.840 a while And it was like putting on an old 0:00:47.040 --> 0:00:50.879 shirt all right with a bunch of moth holes in. 0:00:50.960 --> 0:00:55.280 It was awesome, perfectly placed. So just one nipple sticks 0:00:55.280 --> 0:00:57.920 out through one of the Oh wow, that's what it 0:00:57.960 --> 0:01:00.560 felt like to me. I think going out on stage 0:01:00.560 --> 0:01:04.920 in that year, you did so good, my friend. I 0:01:04.959 --> 0:01:08.560 was very proud of you. You were funny and engaging 0:01:08.840 --> 0:01:13.320 and doled out the information. It was just vintage Josh. Well. 0:01:13.360 --> 0:01:15.920 I have to say that is great to hear because 0:01:16.200 --> 0:01:19.400 I feel the same way about your performance, which you delivered. Chuck, 0:01:19.440 --> 0:01:22.520 you did great too. Wilson. Either one of us screwed 0:01:22.520 --> 0:01:24.720 it up. I don't think so. No. I mean, yes, 0:01:24.800 --> 0:01:26.399 both of us screwed up plenty of times, but not 0:01:26.520 --> 0:01:29.679 the whole shebang, you know what I mean. Yeah, So, 0:01:29.760 --> 0:01:31.920 I feel like we're really kind of overselling things. I 0:01:31.920 --> 0:01:34.800 don't want everybody to come out expecting a lot based 0:01:34.840 --> 0:01:36.920 on what we just said for the next six shows. 0:01:37.080 --> 0:01:39.640 But we are going to be touring some more this year, 0:01:39.760 --> 0:01:42.800 so heads up, keep an ear out for where we're 0:01:42.800 --> 0:01:44.720 going to be. I think we've already kind of said 0:01:44.800 --> 0:01:48.760 mostly right. Yeah, And and big thanks to everyone for 0:01:49.240 --> 0:01:51.040 as always doing their best to keep a lid on 0:01:51.080 --> 0:01:55.760 the topic because it's it's not like the front Door 0:01:55.760 --> 0:02:00.240 combination to Fort Knox or anything, but it's always nice, 0:02:00.280 --> 0:02:03.160 I think, to be surprised when you show up. Yeah, 0:02:03.200 --> 0:02:05.040 to see the look on people's faces and they're like, 0:02:05.040 --> 0:02:08.000 oh my god, I was not expecting this. Oh my god, 0:02:08.360 --> 0:02:13.960 that's the Pinto right, what's that? Never even heard of it? All? Right? 0:02:14.040 --> 0:02:17.000 So on with the nap say, oh yeah, nap. So um, 0:02:17.280 --> 0:02:19.400 I have to say, chuck. When I was researching this, 0:02:19.600 --> 0:02:23.560 I got very very tired, and I still didn't nap. 0:02:23.639 --> 0:02:26.600 As you know I am a non napper. Yeah, I mean, 0:02:26.639 --> 0:02:28.440 I guess it's funny. We were talking about the tour 0:02:28.520 --> 0:02:32.640 because on tour you probably just adrenaline and nerves and 0:02:32.639 --> 0:02:34.919 all that stuff. You had some trouble sleeping and then 0:02:35.520 --> 0:02:39.639 could not nap to catch up, and you know my deal, 0:02:39.639 --> 0:02:42.400 and we'll talk about it through the episode. But I 0:02:42.919 --> 0:02:47.760 started taking a daily nap about probably about a year ago. 0:02:49.040 --> 0:02:51.200 I used to you know, I called it sneaking a 0:02:51.280 --> 0:02:55.000 nap every now and then. My whole life, i'ven't enjoyed 0:02:55.040 --> 0:02:57.639 a nap, but then I was. I started to own it, 0:02:58.200 --> 0:03:01.880 and which means basically, let Emily no like, hey, I'm 0:03:01.919 --> 0:03:04.799 gonna nap and I'm not gonna feel bad about it tonight. 0:03:06.280 --> 0:03:07.920 And she got behind it and was like, you know what, 0:03:08.000 --> 0:03:09.680 you do better, She said, you don't get as much 0:03:09.720 --> 0:03:11.920 sleep as I do. You do better with with like 0:03:11.960 --> 0:03:14.600 a forty five minute lay down in the afternoon, and like, 0:03:14.720 --> 0:03:17.680 go for it. It's great, that's awesome. So I felt 0:03:17.680 --> 0:03:20.919 like there was something wrong with me because I couldn't nap, 0:03:21.520 --> 0:03:24.240 because it does seem like that's something that everybody should 0:03:24.240 --> 0:03:26.480 be able to do, especially as beneficial as it is. 0:03:26.560 --> 0:03:29.919 But After reading this article and doing research, Ed helped 0:03:29.960 --> 0:03:31.519 us with this one, by the way, so thanks Ed. 0:03:33.280 --> 0:03:36.040 I've come to realize like I'm just a non napper, 0:03:36.200 --> 0:03:39.520 probably on a genetic level. Yeah, some people just don't 0:03:39.640 --> 0:03:43.520 nap and some people do, and there doesn't mean anyone's 0:03:43.600 --> 0:03:49.360 right or wrong. I am good at it. I get 0:03:49.440 --> 0:03:52.080 a lot out of it, and you're not great at it. 0:03:52.160 --> 0:03:55.040 And who knows if you would get anything out of it? Yeah? 0:03:55.080 --> 0:03:58.320 I know, who knows? I mean, yeah, I don't know. 0:03:58.480 --> 0:04:00.480 Who knows. I might just wake up even worse off 0:04:00.520 --> 0:04:03.520 than I have been before, but I really really can 0:04:03.560 --> 0:04:06.200 try and it just does not happen. So it's just 0:04:06.440 --> 0:04:08.680 have you ever I mean I know obviously kids nap 0:04:08.680 --> 0:04:11.400 and stuff, but like as an adult, have you ever 0:04:11.480 --> 0:04:15.000 ever napped? Or not? Really? I'm sure I have, but 0:04:15.440 --> 0:04:19.400 I can't remember when, if ever, and if I if 0:04:19.480 --> 0:04:23.160 I ever, Like my my propensity is to just stay up, 0:04:23.279 --> 0:04:25.400 keep staying up, and then go to bed at your 0:04:25.440 --> 0:04:28.440 normal bedtime and just try to reset everything. To me, 0:04:28.560 --> 0:04:31.520 taking a nap is like, oh no, everything's even more 0:04:31.600 --> 0:04:34.400 out of whack than it was before. You know, like 0:04:34.440 --> 0:04:36.240 if you if you've missed out on a bunch of 0:04:36.279 --> 0:04:39.120 sleep tonight before rather than taking a nap, I just 0:04:39.160 --> 0:04:41.599 stay awake until the next sleep time and then hopefully 0:04:41.560 --> 0:04:44.800 that everything gets back to normal. Yeah yeah, my um. 0:04:44.839 --> 0:04:49.000 I just remember my brother in law, the Marine Corps 0:04:49.000 --> 0:04:52.520 General is has a as you would imagine a pretty 0:04:52.520 --> 0:04:55.960 rebbed up motor sure as a human in life, just 0:04:56.000 --> 0:04:59.880 to accomplish things. And I live with him in a 0:05:00.120 --> 0:05:01.720 Zona for a year and I saw him take a 0:05:01.800 --> 0:05:05.880 nap one day and I was worried. Head up to 0:05:05.920 --> 0:05:09.599 my sister. I was like, Michelle s Cartson, Okay, I 0:05:09.720 --> 0:05:11.720 was like, I think we need to call somebody. Does 0:05:11.760 --> 0:05:14.560 he take him regularly? No, not at all. So it 0:05:14.920 --> 0:05:19.159 was it was really disconcerting to see him not awake 0:05:19.200 --> 0:05:22.240 and like building a new deck or a swing set, 0:05:22.440 --> 0:05:26.760 or cleaning cleaning something curiously, especially since when you lean 0:05:26.839 --> 0:05:29.120 closer you could hear him go, this is my rifle. 0:05:34.480 --> 0:05:38.320 Oh what a great Stanley Kubrick joke. So let's let's 0:05:38.360 --> 0:05:40.599 talk napping. We could just sit here and share napping 0:05:40.640 --> 0:05:43.280 anecdotes for the rest of the episode. Yeah good. I 0:05:43.320 --> 0:05:46.279 suspect most people would be turned off by a significant portion. 0:05:46.320 --> 0:05:49.360 Would a lot of people come for the science the statistics. 0:05:49.400 --> 0:05:54.120 The explanation me screwing up the word statistics all that 0:05:54.240 --> 0:05:57.240 stuff combined. That's a tough word, it is. Uh yeah, 0:05:57.240 --> 0:05:59.159 but we should talk a little bit about sleep. We 0:05:59.200 --> 0:06:02.360 have a quite a few episodes on sleep, but one 0:06:02.520 --> 0:06:05.880 just on sleep and kind of the different phases. So 0:06:05.920 --> 0:06:08.880 if you want a full, a deep dive into that, 0:06:09.279 --> 0:06:13.080 go check that one out. But briefly we'll go over 0:06:13.120 --> 0:06:15.400 the stages of sleep again. Right. Yeah, I mean you 0:06:15.520 --> 0:06:19.799 basically have to talk about napping because spoiler alert, napping 0:06:20.000 --> 0:06:23.000 is a type of sleep. It's just abbreviated and there's 0:06:23.040 --> 0:06:28.960 actually a clinical definition agreed upon definition of a funny one, 0:06:29.160 --> 0:06:31.800 I think you should take this one. A nap is 0:06:31.839 --> 0:06:35.159 any sleep period where a duration with a duration of 0:06:35.279 --> 0:06:39.440 less than fifty percent of the average major sleep period 0:06:39.440 --> 0:06:42.919 of an individual. So if you sleep eight hours a 0:06:43.040 --> 0:06:46.760 night and you took a three hour and forty five 0:06:46.800 --> 0:06:50.120 minute sleep during the afternoon, that would be considered a nap. 0:06:50.160 --> 0:06:52.520 That's a nap and then a weird big one. It's 0:06:52.600 --> 0:06:54.960 odd that there's a definition out there, but it makes 0:06:54.960 --> 0:06:59.160 sense even though everyone knows what a nap is. Yeah, So, yeah, 0:06:59.200 --> 0:07:02.599 we need to talk about sleep because we don't actually 0:07:02.720 --> 0:07:05.400 understand why we sleep still. It's one of the great 0:07:05.480 --> 0:07:08.720 fascinating things about humans, and we've talked about it plenty 0:07:08.760 --> 0:07:11.200 of times, more than in just some of our sleep episodes. 0:07:11.240 --> 0:07:14.880 But there's theories that your brain is clearing out like 0:07:14.960 --> 0:07:20.000 detritus and junk, that you are consolidating memories and making 0:07:20.040 --> 0:07:23.680 new connections between memories like remember our Sleeping on It 0:07:23.720 --> 0:07:26.600 short stuff that we released recently. Yep, we talked a 0:07:26.600 --> 0:07:31.200 lot about that. There's basically forcing your body to lay 0:07:31.280 --> 0:07:33.880 still so that it can repair and grow and do 0:07:33.960 --> 0:07:37.000 all sorts of stuff. And then another another theories that 0:07:37.000 --> 0:07:40.920 we're actually saving energy, we have less we have less 0:07:41.040 --> 0:07:44.520 energy needs or fewer energy needs because we sleep about 0:07:44.560 --> 0:07:48.240 six to eight or six to nine hours a day. Yeah, 0:07:48.280 --> 0:07:54.240 and what do you get these days sleepwise? I get, oh, 0:07:54.520 --> 0:07:58.880 usually on the nose, eight hours, maybe nine sometimes. But 0:07:58.960 --> 0:08:02.040 you're an early riser, so you're going to bed at tennish, 0:08:02.320 --> 0:08:06.360 tennish ninish. Okay, all right? If the beds sounding really 0:08:06.400 --> 0:08:10.160 like comforting of eight eight thirty, I don't care. I 0:08:10.160 --> 0:08:12.440 have nothing to prove to anyone. My life is into 0:08:12.480 --> 0:08:15.920 it too, So no, no, no, there's the older you 0:08:15.960 --> 0:08:17.920 get the less aim you have about just saying like 0:08:18.200 --> 0:08:21.840 I'm going to bed, everybody good exactly. Yeah, because as 0:08:21.920 --> 0:08:24.160 as you get older, when you say it at like eight, 0:08:24.200 --> 0:08:26.720 you like raise your fists in triumph. Right, I get 0:08:26.760 --> 0:08:29.640 to I completed everything I needed to complete today, and 0:08:29.680 --> 0:08:31.760 now I get to go to bed at eight thirty, right, 0:08:31.880 --> 0:08:36.439 right right. I generally stay up later and still get 0:08:36.520 --> 0:08:38.559 up kind of early. That's why the nap really helps 0:08:38.600 --> 0:08:43.520 me out, because I feel like I get probably seven 0:08:44.040 --> 0:08:47.320 and under every night. I go to bed at eleven 0:08:47.480 --> 0:08:50.200 or twelve, and I usually get up around six thirty 0:08:50.280 --> 0:08:53.000 or seven. Yeah, that's the best time to do it, 0:08:53.760 --> 0:08:56.080 to get up really early. I've not been much of 0:08:56.080 --> 0:08:59.160 a night owl for many, many years. Yeah, but the 0:08:59.200 --> 0:09:02.640 early rising thing I really I can dig on for sure. Yeah. 0:09:02.720 --> 0:09:05.960 I was in San Francisco actually on sort of the 0:09:06.000 --> 0:09:08.560 big night out, which was after our Friday show when 0:09:08.600 --> 0:09:12.000 we were completely done. Yeah, I sort of got into 0:09:12.000 --> 0:09:14.720 it with some old friends Hodgman and some guys and 0:09:14.840 --> 0:09:18.280 Adam Pranica and Ben Harrison and our buddies, and I 0:09:18.320 --> 0:09:20.480 was up. Adam and I were the last ones up, 0:09:20.480 --> 0:09:22.920 and I looked at my watch fully expecting it to 0:09:22.960 --> 0:09:26.840 be maybe twelve forty five or one fifteen at the latest, 0:09:26.840 --> 0:09:29.200 and it was like two forty five, and I was like, 0:09:29.240 --> 0:09:32.720 oh boy, I'm in trouble that in a long time. Yeah, 0:09:32.760 --> 0:09:35.680 I know, that's a feeling of dread when you go 0:09:35.720 --> 0:09:39.040 to bed like that. And I took a legit three 0:09:39.040 --> 0:09:42.160 hour nap the next day. Nice. Well, that's we'll get 0:09:42.200 --> 0:09:44.520 to why that probably helped. I'm sure when you woke 0:09:44.559 --> 0:09:47.360 up after that three hour nap you felt good. I 0:09:47.559 --> 0:09:50.839 felt good in that I had got given my body 0:09:50.840 --> 0:09:53.160 what it needed. But it was definitely like waking up 0:09:53.200 --> 0:09:55.760 from real sleep like I was. I was pretty groggy. 0:09:55.840 --> 0:09:59.040 And we'll again, we'll get into all that. Okay, So 0:09:59.080 --> 0:10:01.640 we were talking about a tuck about the stages of 0:10:01.640 --> 0:10:04.760 sleep are explaining sleep and sleep is divided into stages. 0:10:05.120 --> 0:10:08.080 There's really two big ones, and then one of the 0:10:08.240 --> 0:10:11.240 big ones can be subdivided. But you've got rapid eye 0:10:11.280 --> 0:10:14.480 movement RIM sleep or REM sleep if you're in the 0:10:14.679 --> 0:10:19.559 sleep biz, and then you've got non RIM sleep or 0:10:19.720 --> 0:10:23.120 n REM, and NREM is what you can divide into 0:10:23.559 --> 0:10:29.160 further subsections. There's stage N one, N two, and N three. 0:10:29.520 --> 0:10:32.560 And I didn't know this chuck. But you put N one, 0:10:32.800 --> 0:10:35.839 N two, N three followed by rim sleep. You've got 0:10:35.840 --> 0:10:39.880 a full sleep cycle, and that you cycle through those 0:10:40.240 --> 0:10:43.840 multiple times, five six times during a night's sleep. Did 0:10:43.920 --> 0:10:46.360 you know that? You knew that because we've talked about it. 0:10:46.400 --> 0:10:49.600 You just forgot it. I plumb forgot because yeah, it 0:10:49.640 --> 0:10:52.880 seemed like brand new infoto me. Yeah, you go through 0:10:53.240 --> 0:10:56.400 the complete cycle five or six times, and when you 0:10:56.400 --> 0:10:58.480 start looking at the breakdown of the minutes, it makes 0:10:58.520 --> 0:11:03.240 sense because N one is that first little light sleep stage. 0:11:04.160 --> 0:11:07.680 It's only about five minutes per cycle. So again you 0:11:07.720 --> 0:11:10.080 will go through that five minute stage five or six 0:11:10.120 --> 0:11:13.520 times in a night. Yeah, and this one, you know 0:11:13.559 --> 0:11:16.280 you'll wake up very easily from N one, whereas in 0:11:16.360 --> 0:11:20.080 two obviously is a bit deeper. Your body is going 0:11:20.160 --> 0:11:24.040 to be pretty much completely relaxed and into your body 0:11:24.080 --> 0:11:28.400 temp drops, your heart rate drops, your respiration drops a 0:11:28.440 --> 0:11:33.880 bit arousal threshold are the words ed use. That sounds 0:11:34.559 --> 0:11:37.679 both like a band and like something dirty. That's an 0:11:37.720 --> 0:11:41.160 album to me, not a band. Okay, well the band 0:11:41.160 --> 0:11:43.800 would be Sleep Architecture then right, it sounds like a 0:11:43.880 --> 0:11:48.280 roxy music album. Okay, yeah, I guess, I guess the 0:11:48.320 --> 0:11:51.880 band would be sleep architecture. That's a good name for anything, really. Yeah, 0:11:52.000 --> 0:11:56.600 that's a term that comes up later, but this, I'm sorry. 0:11:56.600 --> 0:11:59.720 The N two cycle is about ten to twenty minutes 0:11:59.760 --> 0:12:02.880 on the first run or the end two stage, and 0:12:02.920 --> 0:12:05.280 the first cycles ten to twenty minutes, and then each 0:12:05.320 --> 0:12:08.560 successive cycle it gets a little bit longer. Yeah, eleven 0:12:08.600 --> 0:12:11.480 to twenty one, twelve to twenty two, probably more teen 0:12:11.520 --> 0:12:14.160 to twenty three, right, Yeah, and then after that you've 0:12:14.200 --> 0:12:18.440 got N three sleep, slow wave sleep. It's your arousal threshold. 0:12:18.520 --> 0:12:21.120 It's very high, meaning it's very difficult to wake you up. 0:12:21.480 --> 0:12:25.520 I saw that people will commonly sleep through hundred decibel 0:12:25.880 --> 0:12:29.800 noises in N three sleep you were just out, Yeah, 0:12:29.840 --> 0:12:32.200 and that's great. N three sleep you're getting all sorts 0:12:32.200 --> 0:12:37.960 of like your cells are repairing themselves. You're actually literally growing, 0:12:38.120 --> 0:12:41.800 especially if you're a younger human. Yeah, and you'll stay 0:12:41.840 --> 0:12:44.280 in it for anywhere between twenty to forty minutes. But 0:12:44.320 --> 0:12:46.760 it's the opposite of ND two. It gets shorter with 0:12:47.000 --> 0:12:51.120 each cycle. There's a problem with N three sleep in 0:12:51.240 --> 0:12:54.000 that if you wake up from N three sleep, you 0:12:54.040 --> 0:12:58.000 are extraordinarily groggy. That grogginess can last like two to 0:12:58.040 --> 0:13:03.079 four hours, where like you're essentially suffering a temporary cognitive impairment. 0:13:03.440 --> 0:13:06.680 And they call it sleep inertia. It's another way to 0:13:06.679 --> 0:13:09.400 put it, just just the grogginess from waking up at 0:13:09.400 --> 0:13:11.880 the wrong time, and that is what happens when you 0:13:11.960 --> 0:13:15.120 don't complete an end three cycle, but you wake up 0:13:15.360 --> 0:13:18.720 in the N three cycle. That's where you're groggiest. Yeah, 0:13:18.720 --> 0:13:20.719 what I'm curious about. And we've even had one of 0:13:20.760 --> 0:13:22.720 these as a sponsor. I can't remember which one, but 0:13:23.080 --> 0:13:26.200 where you'll wear like sleep bands to kind of log 0:13:26.520 --> 0:13:29.640 how your sleep cycles are working. Yeah, do any and 0:13:30.400 --> 0:13:32.600 the one that we use may have even had this, 0:13:32.760 --> 0:13:37.280 I don't remember, But do any of them have an 0:13:37.320 --> 0:13:41.320 alarm integrated well, they where they can wake you up 0:13:41.840 --> 0:13:44.520 in the best part of your sleep, You know what 0:13:44.559 --> 0:13:47.280 I'm saying. I would guess, so they're probably don't think 0:13:47.280 --> 0:13:50.520 this is like new research here, So I'm guessing that, Yeah, 0:13:50.559 --> 0:13:52.360 if you're going to make something like that, you would 0:13:52.360 --> 0:13:54.200 have to make it so that you wake up at 0:13:54.200 --> 0:13:57.080 the best optimal time. I'm curious. And then the last 0:13:57.080 --> 0:13:59.600 one is the RM sleep. This is where you're dreaming. 0:14:00.120 --> 0:14:02.360 Of course, your brain is going to be obviously a 0:14:02.400 --> 0:14:07.440 little more active. Your arousal threshold is even higher than 0:14:07.559 --> 0:14:10.440 in three. But it's a bit of a paradox because 0:14:10.520 --> 0:14:12.680 if you don't have an alarm or whatever, and you 0:14:12.800 --> 0:14:16.720 just awake from a dream spontaneously and you've had, you know, 0:14:16.760 --> 0:14:20.120 a regular good night's sleep, then it doesn't have the 0:14:20.200 --> 0:14:22.360 kind of sleep inertia as in three, so you wake 0:14:22.440 --> 0:14:25.720 up easier. Right, And I've found this to be kind 0:14:25.720 --> 0:14:28.320 of both. When I wake up from a intense dream, 0:14:28.440 --> 0:14:33.000 sometimes I am really out of it. But that's rare 0:14:33.080 --> 0:14:38.360 because I'm generally a very awake waker. Right you sit 0:14:38.440 --> 0:14:40.680 up like, oh my god, No, not quite like that. 0:14:40.720 --> 0:14:43.800 But I've never been one that's just like, oh what, 0:14:44.240 --> 0:14:47.040 I'm always just like okay, I'm awake. So when you 0:14:47.040 --> 0:14:49.280 watch movies where people wake up, you're like, that is 0:14:49.320 --> 0:14:54.440 so fake. That's fake for me. So um, yeah, I 0:14:54.480 --> 0:14:57.200 didn't realize that if you naturally, if when you wake 0:14:57.280 --> 0:14:59.640 up without an alarm, which I guess it is called 0:14:59.640 --> 0:15:03.440 a wake getting spontaneously, which makes sense. I've actually chuck, 0:15:03.480 --> 0:15:06.960 I've got a talent here where so I'm still like 0:15:07.120 --> 0:15:09.720 LOGI from the jet, Like for some reason, the jet 0:15:09.760 --> 0:15:12.720 like just killed me on this West coast trip, like 0:15:12.760 --> 0:15:14.800 I've never had it before. We might as well have 0:15:14.840 --> 0:15:16.920 gone to Japan and come back over the weekend. It 0:15:17.000 --> 0:15:20.280 was like pretty bad, so I'm still suffering from it. 0:15:20.320 --> 0:15:24.000 So I woke up to my alarm. But normally, when 0:15:24.000 --> 0:15:27.560 I have like a good level of sleep going, I 0:15:27.760 --> 0:15:31.720 can calculate how long I have to sleep and what 0:15:31.840 --> 0:15:34.040 time I need to wake up, and I will wake 0:15:34.160 --> 0:15:37.800 up every time a couple minutes before my alarm goes off. Dude, 0:15:37.800 --> 0:15:40.000 me too. I talked a bit this on our sleepep. 0:15:40.040 --> 0:15:42.760 I have a natural alarm. If I tell myself the 0:15:42.880 --> 0:15:45.360 night before what time I have to wake up, I'm 0:15:45.360 --> 0:15:47.880 within like five minutes of that. That's just so cool. 0:15:48.280 --> 0:15:51.560 And that's one of the circadian rhythms or one of 0:15:51.600 --> 0:15:54.320 the biological rhythms that we have. We have like an 0:15:54.320 --> 0:15:59.120 inner several inner clocks of different types, and apparently one 0:15:59.160 --> 0:16:01.240 just as there and count it's the seconds. What a 0:16:01.320 --> 0:16:04.280 terrible job that would be. Yeah, I mean, I haven't 0:16:04.400 --> 0:16:09.800 used I don't think maybe some real weird outlier nights, 0:16:09.880 --> 0:16:12.440 but I know for a fact, I haven't really used 0:16:12.480 --> 0:16:17.000 an alarm since we did the TV show Wow and 0:16:17.120 --> 0:16:19.960 generally never use an alarm because I just I wake up. 0:16:20.200 --> 0:16:21.920 I'm not one of those who will just sleep the 0:16:22.000 --> 0:16:24.720 day away. I still set my alarm on days where 0:16:24.760 --> 0:16:28.440 we're studying recording, days where I have to get up early, 0:16:29.800 --> 0:16:32.440 but I still usually wake up before it. So well. 0:16:33.360 --> 0:16:37.920 Pets and human children also serve as natural alarms, either 0:16:38.000 --> 0:16:40.400 from a pet usually like it's time to get that 0:16:40.480 --> 0:16:43.360 morning feeding or let me out and go pee or whatever. Right, 0:16:43.640 --> 0:16:45.440 but yeah, once you once you have a human kid, 0:16:45.480 --> 0:16:50.600 you're you're waking when they wake right. Okay, So we 0:16:50.760 --> 0:16:54.200 basically just explained sleep again. And the reason we did 0:16:54.280 --> 0:16:56.920 that is because now that we know the different stages 0:16:56.960 --> 0:16:59.000 of sleep and how long each one lasts and when 0:16:59.040 --> 0:17:00.760 you want to wake up or don't wake up, you 0:17:00.760 --> 0:17:03.920 can actually use this information to optimize your nap. And 0:17:03.960 --> 0:17:05.399 I think we should take a break and then come 0:17:05.440 --> 0:17:08.240 back and teach everybody how to optimize their naps. Let's 0:17:08.240 --> 0:17:40.680 do it all, right, So how to Nap Better is 0:17:40.680 --> 0:17:43.800 how Ed titled this section, which I just love that 0:17:44.040 --> 0:17:47.639 the way that sounds in my ears. Yeah, and Ed 0:17:47.720 --> 0:17:50.160 made up a couple of terms that he didn't tell 0:17:50.240 --> 0:17:52.240 us until after this section that he had made up 0:17:52.280 --> 0:17:54.800 because they sound right on the money to me, and 0:17:54.880 --> 0:17:57.240 so we're going to go ahead and use his terminology, 0:17:57.800 --> 0:18:01.760 and that is partial cycle naps and full cycle naps YEP. 0:18:02.280 --> 0:18:05.840 A partial cycle nap being the power nap what people 0:18:05.920 --> 0:18:08.159 call a disco nap or a power nap, or a 0:18:08.160 --> 0:18:10.000 cat nap or a cat nap, and that's at ten 0:18:10.119 --> 0:18:14.600 or twenty minute nap where officially you will or scientifically 0:18:14.600 --> 0:18:18.000 you'll be entering into sleep, but you're waking up before 0:18:18.200 --> 0:18:22.920 that in three sleep or the RM sleep, right, so 0:18:23.760 --> 0:18:25.760 you're not going through a full sleep cycle, but you 0:18:25.800 --> 0:18:27.919 still get the n one and the end too sleep. 0:18:28.840 --> 0:18:32.199 And this seems to be, as we'll see, like the 0:18:32.320 --> 0:18:34.520 nap that you want to take depending on what you're 0:18:34.520 --> 0:18:36.359 trying to do. If you're catching up on sleep, a 0:18:36.400 --> 0:18:39.560 longer nap is typically recommended. But if you're trying to 0:18:39.600 --> 0:18:44.159 be like the most productive worker possible, then this is 0:18:44.200 --> 0:18:46.520 what you want to do. Is a partial cycle nap 0:18:46.600 --> 0:18:49.440 is egg calls it. And in his defense, I looked 0:18:49.480 --> 0:18:52.359 up to see if there were any and strangely there isn't, 0:18:52.440 --> 0:18:54.600 So there was actually a lot of room for him 0:18:54.640 --> 0:18:57.320 to make up these terms. There was a void for 0:18:57.400 --> 0:19:00.159 him to fill. Yeah, I think I could see the 0:19:00.160 --> 0:19:04.440 the industry jumping on this. Sure, partial cycle NAP, full 0:19:04.440 --> 0:19:09.880 cycle nap. It sounds very scientific. He should trademark that stuff, definitely. Well, 0:19:09.960 --> 0:19:11.919 we'll email him before this comes out so we can 0:19:11.960 --> 0:19:13.639 get it in the works. Make some money off a 0:19:13.680 --> 0:19:18.800 big mattress. So there are some studies here and there. 0:19:18.800 --> 0:19:21.240 We're going to mention there are lots of nap studies 0:19:21.240 --> 0:19:24.879 and sleep studies and they're not the most consistent across 0:19:24.920 --> 0:19:28.600 the board. So kind of the net net of all 0:19:28.640 --> 0:19:31.840 of this is, like we kind of mentioned at the beginning, 0:19:31.880 --> 0:19:34.000 we tease it out. You know, some people can nap 0:19:34.200 --> 0:19:35.920 and get a lot out of it and some people don't. 0:19:36.320 --> 0:19:38.960 And there isn't a definitive study that says like everyone 0:19:39.040 --> 0:19:43.480 should do this or not do that. It can help 0:19:44.119 --> 0:19:49.399 certain people, for sure. It seems like study wise and 0:19:49.560 --> 0:19:53.000 data wise, the partial cycle nap, the twenty minute or 0:19:53.000 --> 0:19:58.600 so nap is the one with the most measurable benefits. Yeah, 0:19:58.640 --> 0:20:01.280 there was one study I I didn't see where it 0:20:01.320 --> 0:20:04.440 was from, but they found that the ten minute nap 0:20:04.520 --> 0:20:06.719 is actually ideal. Get out of my face with that. 0:20:06.840 --> 0:20:10.480 What is that ten minutes that's not even a nap, 0:20:10.800 --> 0:20:14.320 I know. But apparently the ten minute nap showed that 0:20:14.960 --> 0:20:19.320 there was a reduced sleepiness, increased mental ability, and that 0:20:19.480 --> 0:20:24.440 people tended to have a better memory consolidation just after 0:20:24.480 --> 0:20:26.440 a ten minute nap, and that it was even better 0:20:26.480 --> 0:20:29.119 than a twenty minute nap in this one study. Here's 0:20:29.119 --> 0:20:31.720 the thing. There are a lot of sleep stays out there, 0:20:31.760 --> 0:20:34.560 and a lot of them contradict one another's findings, but 0:20:34.960 --> 0:20:39.359 there does seem to be enough studies that some you know, 0:20:40.119 --> 0:20:42.760 fairly definitive answers have risen to the top, and it 0:20:42.800 --> 0:20:45.520 seems to be that ten minutes is a pretty sweet 0:20:45.520 --> 0:20:49.760 spot twenty minute. Sometimes I will say this, I have 0:20:49.880 --> 0:20:54.040 worked in I've developed the ability to take a super 0:20:54.080 --> 0:20:56.760 super short nap if that's the only thing I can 0:20:56.800 --> 0:20:59.439 do that day, Because some days you just can't do it, 0:20:59.480 --> 0:21:01.040 you know. I try to build it into my schedule 0:21:01.080 --> 0:21:04.440 and I it's pretty much successfully have, But sometimes life 0:21:04.480 --> 0:21:06.480 happens and you just can't do it, and I'm really 0:21:06.520 --> 0:21:10.080 tired in the afternoon, and I've developed the ability to 0:21:10.160 --> 0:21:12.480 lay down and sleep for like eight or ten minutes, 0:21:12.480 --> 0:21:15.320 and I do feel super refreshed. So you lay down. 0:21:15.359 --> 0:21:17.400 You're not one of those people that can just nap anywhere. 0:21:18.280 --> 0:21:20.359 I mean, I can nap on a plane, but I don't, 0:21:20.400 --> 0:21:22.880 like I'm not at the old man stage yet where 0:21:22.880 --> 0:21:26.360 I'm sitting up right in a chair, right, I get horizontal. 0:21:27.200 --> 0:21:31.399 You reminded me of Japanese school kids. In Japan, if 0:21:31.440 --> 0:21:34.600 you ride the subway, like almost all of them will 0:21:34.640 --> 0:21:38.040 just fall asleep, sitting up and just be on the subway, 0:21:38.040 --> 0:21:39.919 and then all of a sudden it's their stop, and 0:21:39.920 --> 0:21:41.959 they just stand up and walk off the subway like 0:21:42.040 --> 0:21:44.720 just they're sleeping and now they're not, They're walking off 0:21:44.760 --> 0:21:47.800 the subway. It's really impressive. But they apparently can sleep 0:21:48.040 --> 0:21:50.960 absolutely anywhere. Well as if you can sleep on the subway, 0:21:51.000 --> 0:21:53.760 and I like ten in the morning, you can sleep anywhere. 0:21:53.800 --> 0:21:56.399 You know. Well, I was gonna say trains and boats 0:21:56.440 --> 0:21:59.160 and modes of transport can kind of lull people to sleep, 0:21:59.200 --> 0:22:03.440 but I think Japanese subways are known for being fairly crowded. 0:22:03.760 --> 0:22:06.239 They are crowded, very loud. But I mean, also, like, 0:22:06.280 --> 0:22:09.359 how do they know it's their stop? Like that's just amazing. 0:22:09.400 --> 0:22:11.800 That is pretty great. I love that. Yeah, I mean too, 0:22:12.520 --> 0:22:14.760 So next we've got the full cycle nap, Chuck, And 0:22:14.840 --> 0:22:18.520 that's one that's I mean basically not a partial cycle NAP. 0:22:19.520 --> 0:22:22.240 The goal here is to make it through ND one, 0:22:22.400 --> 0:22:25.760 end two, and end three and then into rim sleep 0:22:25.840 --> 0:22:29.920 because remember rim sleep is where we normally naturally wake up, 0:22:29.960 --> 0:22:32.040 so you're not nearly as groggy as if you woke 0:22:32.119 --> 0:22:36.520