Good morning!

It’s Thursday, June 5th, and today we’re breaking down one of the most underrated tools for recharging your brain and body: napping.

Done right, a nap can reset your energy, boost focus, and even improve memory. Done wrong? You’ll wake up groggy, disoriented, and more tired than before.

Let’s fix that.

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Napping: The Ultimate Energy Reset (If Done Right)

Naps aren’t just for toddlers or the sleep-deprived—they’re a biohacker’s cheat code when used strategically. But not all naps are created equal.

Here’s how to time yours for the biggest boost.

The 3 Best Nap Lengths (And When to Use Them)

💡 10–20 Minutes – The Power Nap
Best for: A quick recharge without grogginess
Why it works: This nap keeps you in light sleep and avoids deeper stages that are harder to wake from.
When to do it: Mid-morning or early afternoon—especially if you hit a productivity wall.

🧠 60 Minutes – The Brain Boost Nap
Best for: Memory consolidation and mental clarity
Why it works: You enter deeper sleep stages that enhance memory and learning, but you might feel groggy upon waking.
When to do it: Early afternoon if you need to process a lot of information or recover from mental fatigue.

😴 90 Minutes – The Full Sleep Cycle Nap
Best for: Physical recovery, creativity, and emotional reset
Why it works: This nap lets you complete a full sleep cycle, including REM, and reduces sleep inertia.
When to do it: As early in the day as possible—think weekend reset or travel recovery.

Questions to Ask Yourself

• Do I crash hard in the afternoon, no matter how much I slept the night before?

• Do I reach for caffeine when I should be reaching for rest?

• Do I wake up from naps feeling worse than before?

• Do I push through fatigue instead of listening to my body?

If you answered yes to two or more, your nap game needs a reboot.

Your Challenge This Week: The Nap Experiment

Over the next 7 days, try one of these nap types and track how you feel afterward.

• Feeling fried mid-morning? Set a timer for 15 minutes.

• Burned out after learning or writing? Try a 60-minute nap.

• Need to fully reset? Schedule a 90-minute nap on the weekend.

Then ask: Did it help my mood, energy, focus, or recovery?

Bonus tip: Avoid napping after 3pm unless you want your night sleep wrecked.

That’s all for this week’s edition of THE HUMAN UPGRADE PROJECT! Stay tuned for more actionable tips to help you feel better, every day.

P.S. The weekly newsletter goes out every Thursday. Move the email to your primary inbox so you see the next edition!

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Disclaimer: This newsletter is for informational purposes only and is not a substitute for professional medical advice. Always consult with your doctor or a qualified healthcare provider before making any changes to your diet, supplements, or health routine.