Podcasts about Naps

75 HARD Day 51 (peer therapy experiences, sativa experiences, mood and naps). Pre holidays. PEOPLE START PLANNING IN ADVANCE HOW YOU WILL APPROACH THE HOLIDAYS!

Episode 378 revisits Dr. Shane Creado's science-driven advice on sleep, strategic napping, and why sleep is foundational for health, hormones, immunity, and performance. Learn practical nap protocols (10–20 minutes or 90-minute recovery naps), timing, environment tips, and how to protect your morning from cortisol-spiking habits like checking phones. The episode also shows how combining a short nap with the Silva Method — setting an intention and entering alpha — can boost creativity, insight, and problem-solving. It concludes with actionable routines to improve sleep consistency, support shift workers, and make sleep a strategy for better productivity and well-being. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren't taught this when we were growing up in school), the application of practical neuroscience. I'm Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That's why I've made it my mission to bring you the world's top experts—so together, we can explore the intersection of science and social-emotional learning. We'll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. This week, in our review of EP 72 with Shane Creado, MD and his book Peak Sleep Performance for Athletes and will learn:  How strategic napping, morning brain habits, and even the Silva Method all work together to reset your brain, boost performance, and transform your health from the inside out. Clip 1: The Science of Strategic Napping In Clip 1, Dr. Shane Creado explains why every cell in the body follows its own circadian rhythm—and why humans were historically wired for polymodal sleep, with natural dips in alertness that make afternoon naps biologically appropriate. You'll learn: Why the “post-lunch crash” is actually a melatonin rise, not just fatigue Why old advice to “avoid naps” is outdated How short, intentional naps can boost alertness, learning, mood, and performance The simple rules behind strategic napping: length, timing, and environment This clip lays the groundwork for using naps as a tool—not a crutch—for better brain function. Clip 2: Your Morning Cortisol Curve & Hidden Sleep Dangers Clip 2 shifts the focus to the first moments of your day. Dr. Creado warns that checking your phone the moment you wake up spikes cortisol and sends your brain into danger mode, increasing anxiety and disrupting emotional regulation for the entire day. You'll also learn: Why shift work fragments DNA Why the WHO classifies shift work as a possible carcinogen How sleep protects your hormones, immune system, gut health, and long-term aging This clip reinforces that sleep is foundational biology, not optional or replaceable. How This All Connects to The Silva Method We close the episode by tying these insights back to our most-listened-to series—the Silva Method. Both Dr. Creado's strategies and Silva's techniques point to the same powerful truth: When we intentionally shift the brain into restorative states—through sleep, strategic napping, or Alpha/Theta training—we unlock higher performance, creativity, intuition, and emotional stability. You'll see how: Strategic naps naturally guide the brain into Alpha and Theta brainwave patterns Morning routines that protect your cortisol curve mimic Silva's “mental housecleaning” Sleep resets the brain in the same way Silva exercises reset focus, clarity, and intuition Both methods teach us to work with the brain, not against it Together, the science of sleep and the mental training of Silva give you a complete framework for building peak performance from the inside out. Episode 378: Featuring Dr. Shane Creado (Integrating the Silva Method[i] for Increased Creativity-Nap Integration) For today's Episode 378, we continue with our review of past episodes as we make connections to prior learning with whatever it is that we are currently working on this year. I'll create a roadmap at the end of this season so this pathway will make sense to us (I hope!) as we piece together important parts of our success puzzle and begin to bring them to life. As we review these episodes, you'll notice that around the time of the pandemic, around 2020, our interviews took a turn towards health and wellness, and to stay on track, I created a framework of our Top 5 Health Staples on Episode 87[ii], which eventually evolved into our Top 6 Health Staples when we added stress reduction to help us to boost our physical and mental health. This week, we're going back to one of my favorite interviews with the inspiring Dr. Shane Creado, who we first met on EP 72[iii] in July 2020 on the topic of “Sleep Strategies that Will Guarantee a Competitive Advantage.” Dr. Creado is a double board-certified sleep medicine doctor and psychiatrist who practices functional sleep medicine, integrative psychiatry, and sports psychiatry. He brings all of these specialties together to uncover the underlying factors that sabotage our sleep and then treats them comprehensively, helping people to achieve their health and performance goals with sleep at the forefront. To quickly review his background: Dr. Creado completed an undergraduate degree in physical therapy, went on to earn his MD, and then completed a fellowship in Sleep Medicine at the University of Wisconsin, recognizing the huge overlap between sleep and psychiatric issues. He believes in optimization, not normalization, and devotes his work to optimizing brain health in professional athletes, executives, and anyone interested in peak performance. We did a deep dive into his book Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage on EP 71[iv] so that, when he came on EP 72, we could maximize our time together, by asking the most practical questions to help all of us move the needle with our sleep. How did I come across Dr. Creado? I first heard him on Dr. Daniel Amen's Brain Warrior's Way Podcast, since he worked closely with Dr. Amen at that time. At that point I was just beginning to learn how to track and improve my own sleep. This conversation with him actually happened about a year before our interview with Dr. Kristin Holmes,[v] VP of Performance Science at WHOOP, and before I began officially measuring my sleep data with a wearable device. A few months after this interview, Dr. Creado reviewed my brain scan results from Dr. Amen's Clinics and told me that my brain showed the same pattern as someone who was sleep deprived (which we shared on EP 84[vi]). That feedback sent me searching for what else I could do to improve this crucial health staple: sleep. This episode opened the door for me to meet many other leaders in health and wellness and ultimately led to our deep dive into the six health staples that are scientifically proven to improve our mental and physical well-being. This was all years before our popular series on The Silva Method[vii] (still our most-listened-to series on this podcast), where we covered how to improve our creativity and innovation with sleep, and also before our review of The Fisher Wallace Brain Stimulator[viii] that held the top spot for years (with the topic of improving sleep). But it all really began with conversations like this one—with Dr. Shane Creado—on achieving peak performance with our sleep. So let's go back to March 2020 and revisit what Dr. Creado had to say about sleep.   VIDEO 1 – Click Here to Watch Dr. Creado reminds us that every cell in our body has its own circadian rhythm. When we understand this, it becomes clear what we need to do to support healthy sleep. He explains that historically, human sleep has been polymodal—people would sleep a few hours early in the night, wake for a bit, then sleep again in the early morning, and often nap in the afternoon. This pattern lines up with how melatonin behaves in the body: it rises at night, dips, and then shows a slight rise again in the afternoon. So when you feel sleepy after lunch, it's not just the food—it's your melatonin rising and your brain asking for a recharge. Key Takeaways from Dr. Shane Creado Dr. Creado challenges older sleep-hygiene advice that says to avoid naps altogether. In his words, that's “pretty much wrong.” Naps can be incredibly helpful—as long as you're strategic about them: Know how long you're going to nap Be deliberate about when and where you do it These are the keys to strategic napping, which we'll explore more as we revisit this powerful conversation. But first, let's put strategic napping into action. Put These Tips into Action 1. Keep Your Nap Between 10–20 Minutes (Power Nap) Short naps prevent you from dropping into deep sleep. This helps you wake up refreshed—not groggy—and boosts alertness, memory, and mood. 2. Use the 90-Minute Cycle Only When Needed A full 90-minute nap allows you to complete an entire sleep cycle. Use this only if you're: recovering from sleep debt jet-lagged coming off a night of fragmented sleep Avoid these longer naps late in the day. 3. Nap Before 3:00 PM Align your nap with the natural melatonin rise that occurs in the early afternoon. This prevents nighttime sleep disruption and supports your circadian rhythm. 4. Create a Consistent Nap Environment Set up conditions that your brain recognizes as “rest time”: dark or dim lighting comfortable temperature (lower temperatures are recommended) quiet or white noise reclining or lying down if possible Consistency trains the brain to drop into restorative rest efficiently. 5. Use a Caffeine Nap (If It Works for You) Drink a small amount of caffeine (like green tea or half a cup of coffee) immediately before a 10–20 minute nap. The caffeine kicks in right as you wake, giving you a double boost. 6. Set an Alarm Helps you avoid drifting into deep sleep and waking up groggy. This trains your brain to trust short naps and prevents oversleeping. 7. Observe Your Afternoon Melatonin Dip If you feel naturally sleepy between 1:00–3:00 PM, this is your biological nap window. Don't fight it—leverage it (if you can). 8. Don't Nap to Escape Stress Use napping as a performance tool, not an emotional coping mechanism. If you're lying down to escape anxiety, use breathwork or a 5-minute mindfulness break instead. 9. Track Your Sleep Response Everyone's nap sensitivity is unique. Track how naps affect your: nighttime sleep alertness mood work performance training or athletic performance If you want to dive deep, measure it: WHOOP, Oura, or any wearable can help determine your best nap duration and timing. 10. Combine Naps With Movement A short walk before or after a nap enhances the circadian benefit and clears residual grogginess. PUTTING THESE TIPS INTO ACTION: By now, we've all heard that napping is not a sign of laziness—it's a strategic tool for combating the sleep epidemic we're facing. Sleep deprivation can impair the brain as much as being under the influence, which is why even short, well-timed naps can play a powerful role in restoring our cognitive performance, mood, and overall health. I had to look to see what Matthew Walker[ix] (also known as the Sleep Diplomat) had to say about napping, compared to Dr. Creado's view, since I was studying both at the same time. If you look at this chart I've added in the show notes, you can see that Dr. Creado's philosophy helps you to nap for performance; (which makes sense to me since Dr. Creado advises athletes) and Matthew Walker helps you to nap without harming your nighttime sleep. His advice also made sense to me as he advises the general population, and the statistics don't lie. Most of us are sleep deprived. Both sleep experts believe in the power of taking naps, and they both lean towards napping for less than 20 minutes for power napping that avoids grogginess. While not all work environments are built to support this research, that surrounds napping before 3pm, there are companies that are embracing this research, you can Nap on the Job at These 10 Companies[x] Google PricewaterhouseCoopers Ben & Jerry's Cisco Potato Zappos Nike Uber White & Case Thrive Global If you like this option, you're in good company. Many organizations are already embracing future-focused workspaces with this research in mind. Arianna Huffington, now the founder of Thrive Global, has been one of the loudest voices calling attention to the sleep-deprivation crisis. She wrote the best-selling book The Sleep Revolution[xi] to highlight the science behind sleep and why our culture must change. Huffington points to research showing that naps boost the immune system, lower blood pressure, increase learning capacity, improve memory, and enhance our ability to perform complex tasks (Yahoo Finance). Companies adopting nap rooms and rest pods aren't being trendy—they're aligning their workplaces with well-established neuroscience and physiology. And this brings us full circle, because Dr. Shane Creado was emphasizing these same science-backed principles long before workplace culture caught up, showing us exactly how sleep—and even strategic napping—can become a powerful tool for peak performance. And here's where today's episode takes a powerful turn. We are going back to our MOST downloaded Series, The Silva Method, to now implement this method into Dr. Creado's tip for napping, to increase our creativity, innovation and productivity. The Silva Method & The 20-Minute Nap Where Creativity, Insight & Neuroscience Meet** Now that we know what to do from Dr. Creado's research—use short, strategic naps to support performance—the next step is to take this deeper and connect it to the most transformative tool that we've covered in our 7 years of hosting this podcast: The Silva Method. This is where the magic happens, as theory meets practice. What José Silva taught decades ago about guiding the brain into the Alpha state (a mental state of calm wakefulness, that is distinct from the high-frequency beta waves of a busy, alert mind) aligns perfectly with what neuroscience shows happens in a 20-minute nap. And it also explains why so many innovators—Einstein, Edison, Dalí, Tesla, Da Vinci—used structured micro-naps or “drifting states” to solve complex problems. They weren't just resting. They were deliberately entering the insight zone. Edison used metal balls to wake himself the moment he crossed into Theta (the brain state of deep relaxation that's a gateway to creativity, inspiration and new ideas). Dalí held a key over a plate for the same purpose. Einstein was known for multiple micro-naps throughout the day. Da Vinci mapped polyphasic sleep schedules to stay in that creative borderland between wake and sleep. They had discovered what both neuroscience and the Silva Method confirm: The moments between wakefulness and sleep—Alpha and early Theta—are the brain's most fertile ground for new ideas. **If you have not yet listened to the 4 PART SERIES on The Silva Method[xii], I highly encourage it as we do go into detail on HOW to start this practice, and learn how to train your brain to accomplish outstanding results that truly will shock you. How This Works? The Silva Method adds conscious intention. Before entering the Alpha, State you plant a question, problem, or intention—something that you want to solve, or learn more about. Then during the nap-like drift, the brain naturally reorganizes information, makes connections, and surfaces insights. When you return to Beta (full wakefulness), those insights often rise effortlessly. I've been doing this practice for 26+ years now, and I can tell you that it takes practice. In the beginning, I didn't have control of what was showing up on the screen of my mind during these short naps, and I had a difficult time understanding what certain things (or insight that were flashing on the screen of my mind) really meant. This will take practice, but it's well worth the time spent. A 20-minute nap and The Silva Method are using the same brain states—one intentionally, one biologically. Combined, they become a powerful creativity tool. Why This Works (Neuroscience + Silva) ✔ The brain enters Alpha/Theta — insight frequencies ✔ Cortisol drops — freeing cognitive resources ✔ The Default Mode Network activates — your “creative network” ✔ The nap resets your mental clarity ✔ The Silva Method gives the mind a specific task (whatever it is you are looking to solve). Together, they create a simple, natural protocol for breakthrough thinking. How To Use The Silva Method with a 20-Minute Nap to Improve Creativity? Here's a simple protocol that we can all use: Set an intention “Show me a solution for ___.” “Give me a creative idea for ___.” Enter Alpha (Silva Method) Use the 3–2–1 countdown or your preferred Silva relaxation method. Drift for 15–20 minutes You don't need full sleep—just hover between wake and sleep. Wake & Write Capture any images, ideas, feelings, or impressions immediately. This is truly one of the fastest ways to reset the brain, boost creativity, and spark intuition—because it aligns neuroscience with intention. The insights that you discover here are life-changing. Start writing down the ideas you “see” and “feel” and you will begin to find solutions to problems or ways forward in your daily life. VIDEO 2 Click Here to Watch Which brings us to our 2nd clip from Dr. Creado who reminds us about an important habit (that I have yet to master). Dr. Creado explains the deeper biological consequences of poor sleep with a powerful reminder: “If you immediately go to social media or your work emails as soon as you wake up, your cortisol levels are boosted even more. You go straight into danger mode and anxiety mode, and that's how you start your day.” He goes on to give an example many people don't realize the seriousness of: “Shift work actually causes fragmentation and breaks in your DNA. It sets people up for an increased risk of heart attacks and strokes. The World Health Organization has even designated shift work as a possible carcinogen—a cancer-causing behavior.” Most people think a few hours of lost sleep just makes them groggy or irritable, but as Dr. Creado explains, the consequences go much deeper: “This goes down to your very DNA. Sleep is your anchor. It can stave off aging. It can prevent obesity and inflammation. It can boost your immune system. It can delay menopause. It can upregulate testosterone and growth hormone levels, suppress stress hormones, and even regulate your gut flora.” This section reinforces the core theme of your episode: sleep is foundational biology—not a luxury—and optimizing it has ripple effects across every major system of the body. Key Takeaways from Dr. Shane Creado's 2nd Clip Avoid social media and emails immediately upon waking. They spike cortisol and activate “danger mode,” increasing anxiety from the moment your day begins. Shift work is biologically damaging. It fragments DNA, increases risk of heart attacks and strokes, and is recognized by the WHO as a possible carcinogen. Sleep is not optional—it's your biological anchor. It stabilizes your entire internal system, including mood, hormones, metabolism, and immunity. Poor sleep accelerates aging. Adequate sleep can slow (and even reverse) biological wear, protecting long-term health. Sleep regulates critical hormones. It boosts testosterone and growth hormone while reducing stress hormones like cortisol. Your gut depends on your sleep. Quality sleep helps maintain healthy gut flora, which influences everything from mood to inflammation to immunity. Put These Tips Into Action Here are simple, science-backed steps you can start today to optimize your sleep: 1. Protect the First 30 Minutes of Your Morning No social media No emails No news Use this time for grounding: hydration, sunlight, breathwork, or light movement. Dr. Creado is far from the only expert emphasizing this point—best-selling author Brendon Burchard includes it as one of his core High Performance Habits, reminding us that how we start our morning sets the tone for our entire day. 2. If You're a Shift Worker, Control What You Can Keep a consistent sleep–wake schedule when possible Use blackout curtains and cool temperatures Nap strategically to offset circadian disruption Prioritize sleep hygiene even more than daytime workers (This population is often overlooked. It came up with Dr. Creado, as well as with our interview with Kelly Roman how many people with shift work should be given extra support). 3. Build a Nighttime Routine That Signals “Safety” to the Brain Dim lights 60–90 minutes before bed Reduce screens Use calming cues: stretching, reading, warm shower, or meditation Keep a consistent bedtime 4. Use Strategic Napping to Lower Stress Hormones 10–20 minutes in the early afternoon Set an alarm to avoid deep-sleep grogginess A “caffeine nap” can boost alertness if well-tolerated 5. Strengthen Your Hormone Health Through Sleep Consistency Aim for 5–8.5 hours per night Regular sleep schedules support testosterone, growth hormone, and metabolic stability 6. Support Your Gut Through Rest Quality sleep = more balanced gut flora Try to eat your final meal 2–3 hours before bed Avoid heavy meals late at night 7. View Sleep as the Foundation for Everything Else Instead of seeing sleep as something to “fit in,” shift your mindset: Sleep is the strategy that makes all your other strategies work better. REVIEW AND CONCLUSION — Episode 378 PART 1 of our REVIEW with Dr. Shane Creado Key Insights From Video 1: Your Biology Wants You to Nap Dr. Creado reminded us that every cell in the body runs on its own circadian rhythm, and historically, humans slept in multiple phases—including early afternoon naps aligned with our melatonin's natural rise. He challenged outdated sleep-hygiene rules that discouraged napping and instead showed us how strategic naps—short, intentional, and well-timed—can restore energy and boost performance. We covered practical strategies for making napping work in real life, from 10–20 minute power naps to full 90-minute cycles when recovery is needed, emphasizing timing, environment, and consistency. Napping for Performance vs. Protecting Nighttime Sleep To deepen this topic, we compared Dr. Creado's approach with Matthew Walker's. Both agree that short naps (under 20 minutes) offer the best everyday benefits, though their philosophies differ: Creado teaches you to nap for performance, especially for athletes and high performers. Matthew Walker teaches you to nap without disrupting nighttime sleep, focusing on the general population. And while not all workplaces support napping, many leading companies now do—Google, Cisco, Zappos, Nike, Uber, PwC, and more—reflecting research championed by leaders like Arianna Huffington, who has long warned that sleep deprivation is a cultural crisis. Naps, she notes, improve immunity, blood pressure, learning, memory, and performance. Organizations adopting nap rooms aren't following a trend—they're following neuroscience. Key Insights From Video 2: Protect Your Morning Brain In our second clip, Dr. Creado warns about a habit many of us (including myself) struggle with: checking the phone immediately upon waking. This single behavior spikes cortisol and sends the brain into “danger mode,” setting the tone for an anxious, reactive day. He also described the biological risks of shift work—including DNA fragmentation and increased risk of heart attack and stroke—conditions serious enough that the WHO classifies shift work as a possible carcinogen. His message was clear: Sleep is your anchor. It affects aging, inflammation, immunity, hormone balance, and even gut health. Dr. Creado reminded us that sleep isn't a luxury—it's foundational biology. When we optimize sleep, we improve every system in the body: our hormones, immunity, focus, mood, and even our longevity. And when we take what he taught and combine it with the intentional practice of The Silva Method, we unlock something even more powerful. A simple 20-minute nap becomes more than rest—it becomes a doorway into the Alpha state where creativity, insight, and intuition live. This is why so many innovators throughout history used micro-naps to solve problems. The Silva Method simply adds conscious intention. And when we pair intention with the brain's natural rhythms, we create one of the most reliable pathways for breakthroughs. And watch how your best most innovative and creative ideas begin to rise to the surface.   With that thought, we will close out this episode, and we will see you next week, with PART 2 of our interview review with Dr. Creado. We have only scratched the surface of our review of this important health staple of sleep. See you next week.   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer's Prevention Strategies” https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #72 with Dr. Shane Creado on “Sleep Strategies that will Guarantee a Competitive Advantage.”  https://andreasamadi.podbean.com/e/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #71 with Dr. Shane Creado on “A Deep Dive into Dr. Creado's Peak Sleep Performance for Athletes”  https://andreasamadi.podbean.com/e/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 134 with Dr. Kristin Holmes, VP of Performance Science from Whoop.com https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 84 “Andrea's SPECT Image Brain Scan Results”  https://andreasamadi.podbean.com/e/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [viii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 120 “Andrea's Personal Review of The Fisher Wallace Wearable Medical Device for Anxiety, Depression and Sleep/Stress Management” https://andreasamadi.podbean.com/e/personal-review-of-the-fisher-wallace-wearable-medical-device-for-anxiety-depression-and-sleepstress-management/   [ix] https://www.sleepdiplomat.com/   [x] https://finance.yahoo.com/news/nap-job-10-companies-100300632.html   [xi] https://www.amazon.com/Sleep-Revolution-Transforming-Your-Night/dp/110190402X The Sleep Revolution, Published by Arianna Huffington April 4, 2017 [xii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/  

It's a blockbuster weekend of jumps racing across Ascot, Haydock, and Punchestown, and Emmet Kennedy is joined by Andy Newton, George Gorman, and Jamie Wrenn for a fast-paced, opinion-packed preview loaded with value bets, data-backed angles, and plenty of laughs. We kick off at Ascot with the 1965 Chase, where Il Est Français makes his British debut for Tom George. Can Pic D'Orhy land this race for the third year running? And how serious is the challenge from Arkle hero Jango Baie and the powerful Gidleigh Park? At Haydock, the Grade 1 Betfair Chase sparks a major split in the panel:Two are firmly against favourite Grey Dawning, while the other two are all-in on the Skelton star. Expect strong reasoning, sectional insights and a few angles you won't hear anywhere else. In the 1:15 Handicap Hurdle, the lads highlight 4/1, 5/1 and 11/2 players worth your attention, while in the 1:50 Graduation Chase, we debate whether The Jukebox Man is worth opposing on his comeback. Over at Punchestown, the Morgiana Hurdle brings Lossiemouth back to centre stage—does her appearance confirm a Champion Hurdle campaign? At Haydock's Stayers' Handicap Hurdle, the panel put forward 13/2, 11/1 and 22/1 selections, before returning to Ascot for the Ascot Hurdle, where Wodhooh is a warm favourite—good thing or trap? Then it's the big one: the Grade 1 John Durkan Memorial Chase, one of the deepest renewals in years.Fact To File, Fastorslow, Gaelic Warrior, Inothewayurthinkin, Heart Wood, Lecky Watson—stacked quality everywhere.And one of the team is strongly opposing the favourite with his best bet of the weekend. With bold opinions, measured analysis, longshot plays, and proper Festival-significance across three racecourses, this is the perfect setup for your weekend punting. Presented by 1xBet.ie – more than 7000 events per day, fast withdrawals, and new customer specials. The link to 1xBet.ie is here: ⁠https://cutt.ly/0r7bzDoH⁠ 18+. T&Cs apply. Gamble responsibly. 1xBet knows the craic. Bet with your head, not above it. ⚡ Proven Form: Winners tipped recently at 20/1, 16/1, 14/1, 12/1, and 10/1.

Answering this week's Top 5 Sleep Questions. This week's questions highlight the following topics:- My 18 month old is waking up at 5:30am and not going back to sleep. Do you have tips for a later sleep in?- My 7.5 month old baby is on 2 naps per day but often waking for the day at 4:30-5am, how can I get him to sleep later?- My 8.5 month old will only nap for 30 minutes. I have tried various changes to his wake windows with no success. Do you have any other advice?- What's the latest bedtime you would do for a 3 year old before dropping their nap entirely? We already cap his nap at 1 hour. - My 16 month old has been on one nap for a month, and it's still only ever an hour. I'm doing a 6pm bedtime every night. When will her nap lengthen?In this episode we've partnered with Obasan Click HERE to save - We want your kids sleeping great! Use code HAPPYSLEEP at checkout and receive 10% off when you purchase a crib mattress–head to obasan.com / obasan.ca and get great sleep started!**NOTE: be sure to shop obasan.com or obasan.ca pending your country locationErin Junker | Paediatric Sleep ConsultantInstagram @thehappysleepcompanyWebsite www.thehappysleepcompany.com

The New York Giants once again showed they were a long way from being a quality NFL team on Sunday, is there anything left for viewers to watch? Join hosts Ethan, Nick and Weis for a round table discussion breaking down the latest in the Giants disfunction. Topics covered include Abdul Carter sleeping through a walkthrough and being benched the first series, Jaylin Hyatt giving up on the game sealing interception, Mike Kafka's first game as head coach and run through a long list of head coaching candidates after the season. 

On today's edition of The Drive, Hart and Fitzy react to Drake Maye and Marcus Jones' definitions of Mike Vrabel's "no naps" catchphrase, as well as Maye's thoughts on Cam Newton, Will Campbell and more.

In this episode of Thriving Parenting, Jen dives into pram sleep and motion sleep – the good, the tricky, and how to set pram naps up so they support both your baby and your sanity.She starts by revisiting her popular “10–10–10 Rule” for pockets of connection, sharing real stories from families who've used it to transform challenging behaviour and create more harmony at home. From there, she guides you through the world of pram naps: why they work, how they support your baby's nervous system and body clock, and how they can give you some much-needed breathing space in your day.Drawing on her own experience with three children (including seasons of multiple kids under five and life overseas), Jen breaks down practical, compassionate steps to help you feel confident using pram naps without guilt, fear of “junk sleep,” or pressure to get it perfect.In this episode, you'll learn:How the 10–10–10 Rule sets up cooperation, eases tricky moments, and helps you feel more like the parent you want to be.Why naps on the go are not junk sleep, and how motion, gentle rocking and outdoor light support your baby's nervous system, circadian rhythm, and sense of safety.How pram naps looked different with each child, from “nice to have” with her first, to essential with a toddler in tow, to ultra-flexible naps while living in South Korea.Six practical steps to make pra naps workHow to tell the difference between tired/frustrated cries and “this is too much” stress, when to keep gently supporting, and when to pick up, reset, or transfer.Why shorter pram naps as babies grow are normalWhat to expect as your baby becomes more aware, and how to work with changing nap lengths without panicking.How a simple pram nap – a walk outside, a quiet coffee, a few minutes to actually breathe – can reset your nervous system and increase your patience for the rest of the day.Jen closes with a reminder that neither you nor your baby are robots, and that flexibility, repetition, and self-kindness are some of the most powerful parenting tools you have.Get the Free Awake Times Guide: https://sleepthrivegrow.com/ https://lullabump.com/products/lullabump-1?srsltid=AfmBOoqRL11x1LiVd5zU4AOVCS77GEn_anoqdPTUmJSSocJj4JA6owEkWould like to access tailored 1:1 sleep support but don't know where to start? Jump on a FREE sleep clarity session with Jen here https://sleepthrivegrow.com/For more information on this topic, head to the show notes: Episode 89 Show NotesAnd I'd love to hear your thoughts on this episode! Come and connect with me on Instagram at @sleep_thrive_grow.And click the +Follow button to never miss an episode. New episodes are released every Tuesday!To find out more about how I can support you, visit my website here. Until next time, Thrivers

Neil and Georgie have a real conversation in easy English about naps – the short sleeps people sometimes have during the day. Learn to talk about yawning, crashing and snoozing!SUBSCRIBE TO OUR NEWSLETTER: ✔️ https://www.bbc.co.uk/learningenglish/newsletters WATCH THIS PODCAST: https://www.bbc.co.uk/learningenglish/english/features/real-easy-english/251114 WATCH THE LONDON LETTER CHALLENGE: https://www.bbc.co.uk/learningenglish/english/features/the_london_letter_challenge/ FIND BBC LEARNING ENGLISH HERE: Visit our website ✔️ https://www.bbc.co.uk/learningenglish Follow us ✔️ https://www.bbc.co.uk/learningenglish/followus LIKE PODCASTS? Try some of our other popular podcasts including: ✔️ 6 Minute English ✔️ Learning English Vocabulary .✔️ Learning English Stories They're all available by searching in your podcast app.

Aktuální dění očima Jana Krause každé ráno 5:00 – 9:00 vždy po zprávách v celou a v půl exkluzivně na Frekvenci 1. Vtipně, originálně a s nadhledem, tak to umí jenom Jan Kraus. Blondýna Miluška Bittnerová se ptá na vše, o čem se mluví, a Jan Kraus jí to vysvětlí.See omnystudio.com/listener for privacy information.

Cheltenham's November meeting takes centre stage on this week's podcast with Tom Collins and Ross Millar lining up their best bets for the weekend. In this jam-packed show, the panel look for Festival clues with Albert Bartlett Hurdle, Triumph Hurdle and Arkle Trials. The focus then switches to the weekend's main event, the Paddy Power Gold Cup. NAPs & NBs round off this week's show. Let us know which horse you are looking forward to seeing this weekend below... Hosted on Acast. See acast.com/privacy for more information.

When you have two young children, there are times when you do whatever you can to survive. That is when a mom in Georgia started using the swing to put her 4-month-old to sleep. Now it's the only way that her little one will fall asleep. This week on the podcast, Jennifer and Laura will give you the steps to get a little one back in the crib. Then, what do you do when your baby suddenly starts rejecting their bottle? We've got what to look for to get your baby back on the bottle.

In this episode, we welcome neuroscientist Michele Bellesi from the University of Camerino to explore the fascinating world of glial cells and their dynamic role in sleep. Michele guides us through the four types of glial cells:Astrocytes: Regulators of synaptic function and help form the blood brain barrier (BBB)Oligodendrocytes: Crucial for myelination and fast signal transmissionMicroglia: The brain's immune sentinels, important for responding to infection and injury as well as shaping the synaptic landscapeEpendymal Cells: Involved in cerebrospinal fluid (CSF) production and CFS movement around the brainWe dive into how each of these cells types behaves differently across wake, sleep and sleep deprivation and the impacts on each cell types function.Find out more about Michele's work here and see relevant papers below.The role of sleep and wakefulness in myelin plasticity, 2019, GliaSleep loss promotes astrocytic phagocytosis and microglial activation in mouse cerebral cortex, 2017, Journal of Neuroscience Effects of sleep and wake on astrocytes: clues from molecular and ultrastructural studies, 2015, BMC BiologyCheck out our NaPS website to find out more about the podcast, our research and events. This recording is the property of the Sleep Science Podcast and not for resale.

Doyle and Jeff start the podcast and then Joe joins 24 minutes in as the guys discuss Sean Couturier's angry look being scrubbed from the internet, Matvei Michkov admitting to be lazy, and now the team is doing damage control to make it look like Couturier likes Michkov.broadstreetbully.comTwitter @thebsbpodcastInstagram @thebsbpodcast

After a big weekend of international racing, TC and Ross turn their attention back home for another jam-packed episode. The Grand Sefton Chase takes centre stage at Aintree, supported by the Elite Hurdle and the Badger Beer Handicap Chase at Wincanton. All that before the lads lock in their NAPs and NBs. Got a fancy of your own? Drop it in the comments and see if it matches the panel's picks. Hosted on Acast. See acast.com/privacy for more information.

Jump racing is back - and The Final Furlong team go all in.Emmet Kennedy is joined by Andy Newton, George Gorman, and Peter Michael for your complete betting preview of Ascot, Down Royal, and Wetherby, including the Charlie Hall Chase, Champion Chase, and the Sodexo Live! Gold Cup. This is your ultimate guide to the opening blockbuster weekend of the 2025–26 Jumps season, with:◆ Expert race previews across Ascot, Wetherby & Down Royal◆ Bankers, Next Bests & Longshots up to 22/1◆ Key stats, trends & pace analysis from Andy Newton◆ Betting angles and market insight from George & Peter◆ The return of superstars: Envoi Allen, The Real Whacker & Hewick

The biggest day in global racing deserves the biggest preview. Emmet Kennedy is joined by Total Performance Data's Adam Mills, former jockey & Breeders' Cup workrider Georgia Cox, and At The Races' American form expert Barry Faulkner for the Final Answers Saturday Special — your ultimate Breeders' Cup betting guide from Del Mar 2025. Across nine Grade 1 races, the team tackle every favourite, reveal their banker bets, longshot value plays, and deliver the sharpest analysis for Breeders' Cup Saturday. 7:00 – Filly & Mare Sprint (G1)

Answering this week's Top 5 Sleep Questions. This week's questions highlight the following topics:- Should you do a nap routine for on the go naps?- What's a good nap schedule for a 10 month old who normally wakes at 7am?- 16 week old baby only contact naps, but she sleeps independently at night. How can I get her to nap in the crib?- My 13 month old has ben skipping her second nap. Should I just move her to a one nap schedule? - What should the nap schedule be for a 9 month old who wakes at 5am every day?LISTEN HERE to episode 228: The 9am and 2pm Nap Schedule for a 9 Month OldDon't need step-by-step sleep coaching, but need advice on age-specific awake times, milestones, regressions, scheduling tweaks, and more? Our Sleep Guides have you covered!Erin Junker | Paediatric Sleep ConsultantInstagram @thehappysleepcompanyWebsite www.thehappysleepcompany.com

Doncaster, Newbury, Cheltenham — three courses, one mission: finding the weekend's best bets.Emmet Kennedy, Andy Newton, George Gorman, and Peter Michael return with the sharpest data-led analysis in racing.

Life has been lifin', folks! I'm sure we'll discuss what that means exactly on a future episode, but just know that it's been beating us both down and leaving us drained and de-brained! And also a guest had trouble with their wi-fi, so we decided to record a "Just Us" episode. In this EXCITING INSTALLMENT, we delve into the various animal sounds that plague us from outside our place, come up with The Almanac of Forgotten Facts - a book idea that will surely catch the publishing world on fire, Andy gives an update on his nutritionist/existentialist journey, and we answer YOUR advice questions about virtual therapy, sibling's real estate purchases and what to do when your partner dresses like shit! All this and MORE! If you'd like to ask your own advice questions, call 323-524-7839 and leave a VM or just DM us on IG or Twitter!We're in culture critic and Vulture writer Sean Malin's new book The Podcast Pantheon: 101 Podcasts That Changed How We Listen!ALSO BUY A SUPER CUTE "Open Your Hearts, Loosen Your Butts" mug! And:Support the show on Patreon (two extra exclusive episodes a month!) or gift someone a Patreon subscription! Or get yourself a t-shirt or a discounted Quarantine Crew shirt! And why not leave a 5-star review on Apple Podcasts? Or Spotify? It takes less than a minute! Follow the show on Instagram! Check out CT clips on YouTube!Plus some other stuff! Watch Naomi's Netflix half hour or Mythic Quest! Check out Andy's old casiopop band's lost album or his other podcast Beginnings!Theme song by the great Sammus! Hosted on Acast. See acast.com/privacy for more information.

On this week's episode, Hanan and Lina talk about the relief of finally hearing about a ceasefire in Gaza, the weird new trend of “grandma showers,” and why everyone's using their PTO just to sleep. Somewhere in between, Hanan calls out Lina for refusing to go out after dark. As usual, the conversation ends up all over the place.Support the showBecome a supporter of the show: https://www.buzzsprout.com/1786960/supportFollow us on Instagram, TikTok, and Facebook @ObnoxiouslyPleasantFollow us on Twitter @TheOP_Podcast

The Tuesday Truth: Reflections from the Radio Man On a brisk Tuesday morning, broadcaster and performance coach Stan Hustad—known to listeners as The Radio Man—takes his audience on another insightful journey through modern leadership and media reality. His latest episode of Inconvenient Ideas begins, as always, not with politics, but with a principle: “Donald Trump is still the king.” Not, Stan clarifies, the king of America—but the king of the ratings. And that's no small difference in today's performance economy, where visibility equals influence and airtime equals authority. He dominates the story,” Hustad observes. “Every time someone attacks him, they help him win the media game.” The result? A world where the loudest voice often becomes the leading one—and where even those who protest can unintentionally raise the crown on the very head they oppose. “It's a kingdom of attention,” Hustad notes, “and Trump still rules the realm.” The Nap Syndrome: Non-Achievement Performance But Stan's real message isn't about Trump—it's about us. He points to the weekend's “No Kings Rally,” a national protest that produced plenty of shouting but, as he calls it, “a NAP—a Non-Achievement Performance.” “Maybe it made them feel good,” he quips. “But nothing happened. Nothing changed.” That, Hustad suggests, is the danger in our modern culture of reaction: the illusion of activity without accomplishment. We substitute outrage for outcomes and noise for progress. The cure? Two words: So what? One of Hustad's mentors taught him that powerful question. Before you act, post, protest, or pontificate—ask, “So what? What will change? What will be better?” Leaders, he says, aren't just expressive—they're effective. They measure results, not reactions. From Power Plays to Purposeful Presence From there, Hustad draws a deeper leadership insight. Power, he explains, comes from motion. Donald Trump understands this well—keep money moving, keep people engaged, keep stories alive, and power follows. But there's another kind of power that Hustad lifts up: the power of self-expression and self-listening. In the “Do It Right” era—the performance economy he coaches others to master—success belongs to those who know how to communicate with clarity, confidence, and authenticity. “We're in the Transformation Zone now,” he says. “It's not enough to do it—you have to do it right.” Whether you're leading a company, a church, or a creative venture, the microphone is now your crown. The question is, what kind of king—or servant—will you be? Things to Think About, Share, and Remember • Self-Expression + Self-Listening = Real Leadership. Speak your truth—but make sure it makes sense when you hear it back. • Ask “So What?” Before You Act. It's the simplest way to filter what truly matters. • Avoid the NAP Trap. Don't spend your energy on Non-Achievement Performances. • Remember Who (or What) Is King in Your Life. Is it ego, money, media—or something higher? • Power Follows Movement. Keep good things—ideas, generosity, creativity—moving. That's how you lead with influence. A Call to Reflection and Action Stan closes his broadcast with a question worth repeating: “Who or what do you want to be king in your life?” For some, it's wealth or recognition. For others, it's principle or faith. Hustad reminds listeners that those who follow the Christian tradition often speak of King Jesus—a different kind of kingdom built not on domination but on service and good works. His final challenge is simple: Don't waste your days taking NAPs. Build something. Lead something. Do it right. And if you're ready to start—whether in business, broadcasting, or personal transformation—Stan Hustad can help you find your voice and make your mark. Reach him directly at Stan@WiTRadio.net or visit WiTRadio.net. Because in the new world of performance, your story is your stage—and it's time to rule it well.

Naps can offer significant benefits, from emotional regulation to improving memory and athletic performance. But there are right and wrong ways to snooze. A sleep psychologist and a sleep physician explain the factors of the perfect nap and the importance of daytime rest. This episode originally published Feb. 26, 2024.Take our survey at npr.org/lifekitsurvey.Follow us on Instagram: @nprlifekitSign up for our newsletter here.Have an episode idea or feedback you want to share? Email us at lifekit@npr.orgSupport the show and listen to it sponsor-free by signing up for Life Kit+ at plus.npr.org/lifekitLearn more about sponsor message choices: podcastchoices.com/adchoicesNPR Privacy Policy

Naps can offer significant benefits, from emotional regulation to improving memory and athletic performance. But there are right and wrong ways to snooze. A sleep psychologist and a sleep physician explain the factors of the perfect nap and the importance of daytime rest. This episode originally published Feb. 26, 2024.Take our survey at npr.org/lifekitsurvey. Follow us on Instagram: @nprlifekitSign up for our newsletter here.Have an episode idea or feedback you want to share? Email us at lifekit@npr.orgSupport the show and listen to it sponsor-free by signing up for Life Kit+ at plus.npr.org/lifekitLearn more about sponsor message choices: podcastchoices.com/adchoicesNPR Privacy Policy

I love it when my guests take naps. In this talk, I share why when guests take naps, it's like a built-in reset for the host. CONQUER SHYNESS

Some weekend Swoleosophy about naps and recovery in your protocol.Join The SwoleFam https://swolenormousx.com/membershipsDownload The Swolenormous App https://swolenormousx.com/swolenormousappMERCH - https://papaswolio.com/Watch the full episodes here: https://rumble.com/thedailyswoleSubmit A Question⁠ For The Show: https://swolenormousx.com/apsGet On Papa Swolio's Email List: https://swolenormousx.com/emailDownload The 7 Pillars Ebook: https://swolenormousx.com/7-Pillars-EbookTry A Swolega Class From Inside Swolenormous X: https://www.swolenormousx.com/swolegaGet Your Free $10 In Bitcoin: https://www.swanbitcoin.com/papaswolio/   Questions? Email Us: Support@Swolenormous.com

FINAL FURLONG PODCAST — Champions Day Special

Welcome to Barn Talk! Today's episode is all about fresh starts and relentless hustle, featuring Grant and Spencer Hilbert—the Hilbert brothers. These first-generation Iowa farmers have built their operations from the ground up, documenting every step on YouTube and even branching into farming simulation gaming and ag software development.Sawyer and Tork sit down with Grant and Spencer to talk about their journey: growing up in the suburbs, turning YouTube revenue into land purchases, learning through trial and error, and how they're now selling beef direct-to-consumer through Farmer Grade. The brothers share hard-won lessons on business, investments, and staying disciplined—plus insights into diversification and innovation in today's tough agricultural landscape.If you're curious how two young guys are rewriting the farming playbook, proving that it's possible to break in with the right mindset, grit, and some outside-the-box thinking, this episode delivers the goods. Pull up a chair—the barn is open and all the secrets are coming out.Shop Farmer Grade

This week, Oz, Fluent and Euphonic give flowers to A'ja Wilson putting numbers on the board; The Boys unpack the inherent misogynoir behind the Ayesha Curry backlash and what that says about the community's relationship to the institution of marriage; The "Blexit" Tour is kicking off and our heroes have opinions; Plus, the return of Ridiculous Roundtree Facts, your listener letters, the Top 3 STFUs and MORE! Song of the Week: Shae Universe feat. S'ABLE SOUNDS- "JOURNEY" Become a Patron! Patreon.com/opinionswhileblack OWB's own D. Randle and Legendary KOTIX's limited edition reissue of Spontaneity available now at getondown.com!

Use My code “RAJ” for 40% discount on https://circledna.comGuest Suggestion Form: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://forms.gle/bnaeY3FpoFU9ZjA47⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Disclaimer: This video is intended solely for educational purposes and opinions shared by the guest are his personal views. We do not intent to defame or harm any person/ brand/ product/ country/ profession mentioned in the video. Our goal is to provide information to help audience make informed choices. The media used in this video are solely for informational purposes and belongs to their respective owners.Order 'Build, Don't Talk' (in English) here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://amzn.eu/d/eCfijRu⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Order 'Build Don't Talk' (in Hindi) here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://amzn.eu/d/4wZISO0⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Our Whatsapp Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.whatsapp.com/channel/0029VaokF5x0bIdi3Qn9ef2J⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe To Our Other YouTube Channels:-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@rajshamaniclips⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@RajShamani.Shorts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

After tipping two 14/1 winners (Jel Pepper & Daryz), a 12/1 winner (Syzygy), plus 11/4, 3/1, 9/4 & 11/10 NAPs last weekend —Emmet Kennedy, Andy Newton, George Gorman, and Peter Michael return to tackle Dewhurst Day at Newmarket, featuring a Group 1 card stacked with betting opportunities.

This week on the Moms on Call podcast, Jennifer and Laura discuss updates to their resources ahead of their 20th anniversary. This includes new content in their books and courses, addressing common parenting challenges such as wake windows, short naps, and early morning wake-ups. They'll talk about the importance of routine and flexibility, especially for families with multiples, and share insights on managing parenting stress. With a variety of resources, including personal consultations and live group sessions, Moms on Call aims to support parents in navigating the complexities of raising babies and toddlers.

The Final Furlong team return with a huge Friday racing preview - from the Fillies' Mile at Newmarket to inside info at Chepstow, York, and Dundalk!

Answering this week's Top 5 Sleep Questions. This week's questions highlight the following topics:- How can I support my 12 week old who only does contact naps to transition to bassinet naps?- 1 nap for my 17 month old has been very tough. He is doing short naps, including at his new daycare. How can I lengthen his naps?- My 15 month old just started a new daycare and isn't always going down for a nap. How do I handle days when he doesn't nap?- My 4 month old has a good first stretch of sleep then wakes every hour after 2am. Is this the 4 month regression?- What are some signs that my 4.5 year old's bedtime is too early? In this episode we've partnered with Obasan Click HERE to save - We want your kids sleeping great! Use code HAPPYSLEEP at checkout and receive 10% off when you purchase a crib mattress–head to obasan.com / obasan.ca and get great sleep started!**NOTE: be sure to shop obasan.com or obasan.ca pending your country locationErin Junker | Paediatric Sleep ConsultantInstagram @thehappysleepcompanyWebsite www.thehappysleepcompany.com

Why do some toddlers nap like champs while others refuse entirely? In Part 1 of our Napping Spectacular, Craig and Arielle unpack what the science says about total sleep needs, how nap patterns change across infancy and early childhood, and the very real “art” of troubleshooting naps at home. We cover when to drop naps, how brain development (especially the hippocampus) affects nap transitions, what to do about short naps, and how to keep daytime sleep from stealing restorative overnight sleep. We also talk through safe approaches to contact naps and why it's normal for newborns to have unpredictable naps and periods of crying. Key takeaways Think in 24 hours: aim to balance daytime sleep with restorative overnight sleep. AASM consensus ranges: infants 4–12 mo (12–16 h), toddlers 1–2 y (11–14 h), preschoolers 3–5 y (10–13 h), school-age 6–12 y (9–12 h), teens 13–18 y (8–10 h). Nap transitions are tied to brain maturity; as memory systems develop, many preschoolers naturally nap less. Typical goals for many infants: at least two naps of ~1 hour each and ~10 hours overnight (individual needs vary). Independent sleep skills are the linchpin for extending naps beyond a single 30–45 minute sleep cycle. Watch sleepy cues, but remember boredom can masquerade as tiredness in older infants. Contact napping can be soothing, but it's risky if the caregiver is truly exhausted—prioritize safe sleep. Newborn naps are erratic; you can practice gentle routines, but you can't “schedule” a newborn. Consistency across naps and nights helps babies learn faster than a mix-and-match approach. Links CIO episode of the Sleep Edit Dr. Canapari's article on Le Pause Sleep training Period of purple crying Dr. Canapari's article on napping Dr. Canapari's article on sleep needs in children Arielle's website Chapters 00:00 Intro and disclaimer 01:10 Why naps feel harder than nights; personal stories 03:00 What parents often misunderstand about naps 04:00 How much sleep kids need (AASM consensus) 06:00 Why naps matter for mood and learning 06:40 Brain development and nap transitions (hippocampus) 07:00 Average nap duration by age; variability is normal 09:10 How many naps per day; typical progression through early childhood 12:00 Galland review; why transitions are tricky in real life 14:00 The “art” of troubleshooting naps 15:00 Naps vs. nights: balance the 24-hour total 18:00 Targets for infants; prioritizing overnight sleep 22:00 High vs. low sleep-need babies 23:00 Nap routines vs. bedtime routines; wind-down for toddlers 25:00 How to get longer naps: schedule fit and independent sleep 27:00 Evidence-based infant sleep tips (INSIGHT and SAAF principles) 29:00 Reading sleep cues without getting trapped by rigid schedules 30:30 Overtiredness vs. boredom; case example 34:00 Can you sleep-train for naps but not nights? Why consistency wins 36:00 Typical nap times by age; capping late naps 39:00 Newborn nap reality check 40:00 Contact napping and safety 42:00 Period of PURPLE Crying and parental stress 45:30 Wrap-up and preview of Part 2 References Paruthi S, Brooks LJ, D'Ambrosio C, et al. Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: methodology and discussion. Journal of Clinical Sleep Medicine. 2016;12(11):1549-1561. Spencer RMC, Riggins T. Contributions of memory and brain development to the bioregulation of naps and nap transitions in early childhood. Proceedings of the National Academy of Sciences. 2022;119(11):e2114326119. Staton S, et al. Many naps, one nap, none: A systematic review and meta-analysis of napping patterns in children 0–12 years. Sleep Medicine Reviews. 2020;50:101247. Galland BC, Taylor BJ, Elder DE, Herbison P. Normal sleep patterns in infants and children: A systematic review of observational studies. Sleep Medicine Reviews. 2012;16(3):213-222. Horváth K. Spotlight on daytime napping during early childhood. Frontiers in Psychology. 2018;9:1238. Wolke D, Bilgin A, Samara M. Fussing and crying durations and prevalence of colic in infants: Systematic review and meta-analysis. The Journal of Pediatrics. 2017;185:55-61.e4. Lavner JA, Hohman EE, Beach SRH, Stansfield BK, Savage JS. Effects of a responsive parenting intervention among Black families on infant sleep: Secondary analysis of the Sleep SAAF randomized clinical trial. JAMA Network Open. 2023;6(3):e236276. Paul IM, Savage JS, Anzman-Frasca S, Marini ME, Mindell JA, Birch LL. INSIGHT Responsive Parenting Intervention and infant sleep. Pediatrics. 2016;138(1):e20160762. Contact Listener questions: sleepeditpod@gmail.com

Emmet Kennedy is joined by Adam Mills (Total Performance Data), Georgia Cox, Jamie Wrenn, and Jack Veitch to preview one of the biggest days in world racing: Arc Day at Paris Longchamp. After landing winners at 16/1, 14/1, and 12/1 in recent weeks, the panel return with big-priced fancies, confident NAPs, and insider angles for the Qatar Prix de l'Arc de Triomphe (Group 1) and the five other Group 1s on the card.

Have you ever noticed that in real life, you can't just say, “I take a long rest” and wake up eight hours later fully healed, your fridge restocked, and your inbox cleared? If only. Instead, you wake up groggy, your cat's screaming, and somehow your wizard spell slots are still gone. Well, tabletop RPGs aren't much better. Pacing and rest mechanics are the part of D&D, Pathfinder, and other RPGs where your party argues for 30 minutes about whether to camp in the murder dungeon, or limp back to town because someone stubbed their toe. And let's be honest—no one wants to play the “Five Minute Adventuring Day” where your heroes spend more time napping than actually adventuring. In this episode, we're tackling the eternal question: how do you keep the action exciting without turning your campaign into a sleep study? Listen to RPGBOT.Podcast on YouTube Before we dive in—did you know the RPGBOT.Podcast has a massive archive of episodes now available on YouTube? Whether you missed our deep dives on D&D subclasses, Pathfinder tactics, Stormlight Archive RPGs, or Spooktober monstrosities, or you just want to binge the chaos from the beginning, the archive's got you covered. Hit up YouTube.com/@RPGBOT and subscribe so you never miss an old favorite—or a new disaster. Show Notes Every Dungeon Master, Game Master, and table of players eventually wrestles with one of the most elusive beasts in tabletop RPGs: pacing. How do you keep the story moving, the tension high, and the action balanced—while still letting your players rest their weary hit points and spell slots? In this remastered episode of the RPGBOT.Podcast, Tyler, Randall, and Ash dive into pacing and rest mechanics in tabletop RPGs, exploring how rules like short rests and long rests in Dungeons & Dragons, or Encounter Mode vs Exploration Mode in Pathfinder 2e, shape the tempo of campaigns. We'll dig into the ways pacing affects encounter design, narrative arcs, and character development, and how rest mechanics in Pathfinder and D&D can make or break the flow of the game. From gritty survival pacing where every rest is a gamble, to fast-paced cinematic RPG storytelling where players hardly stop to breathe, we cover strategies for keeping your table engaged without letting fatigue—or rules confusion—drag the campaign to a crawl. If you've ever asked yourself: “How many encounters should happen before a long rest in D&D?” “How do I keep players from spamming the five-minute adventuring day?” “What's the balance between story pacing and resource management?” …this episode has you covered. Whether you're a seasoned DM running epic campaigns in D&D 5e, a Pathfinder 2e GM wrangling Encounter Mode pacing, or just curious how to keep your RPG sessions balanced and fun, this discussion will give you tools, laughs, and maybe a little existential dread about resting in real life. Key Takeaways Pacing is everything: The tempo of encounters, story beats, and rests directly impacts campaign flow. Rest mechanics shape tension: Rules like short vs long rests in D&D or daily recovery in Pathfinder 2e can either encourage resource management or invite “rest spamming.” Encounter pacing drives drama: How many encounters players face before resting sets the stakes—whether it feels like a survival grind or a cinematic sprint. Balance mechanics with story: Great pacing blends mechanical tension (hit points, spell slots, conditions) with narrative urgency (villains, clocks, or looming disasters). The 5-minute adventuring day problem is real: Creative pacing strategies help DMs push beyond it. Different RPG systems, different solutions: What works for D&D pacing may not work for Pathfinder rest mechanics or other TTRPGs—adapt to your system. Player expectations matter: Some groups love slow-burn exploration, others want fast action. Pacing tools let you tune the campaign to your table. Stop Pirating PDFs and Buy Your GM a Sandwich Tabletop RPGs don't just fall out of the sky like loot drops—they're created by real human beings who need to pay rent, eat food, and occasionally buy dice they don't actually need. If you love D&D, Pathfinder, or any of the countless indie RPGs out there, do the right thing: support the developers who make them. Buy the books. Back the Kickstarters. Leave glowing reviews. Tell your friends about the cool stuff you've found. And yes—buy your GM a sandwich once in a while. Because without these hardworking designers and storytellers, we'd all still be pretending that Monopoly is a roleplaying game. Welcome to the RPGBOT Podcast. If you love Dungeons & Dragons, Pathfinder, and tabletop RPGs, this is the podcast for you. Support the show for free: Rate and review us on Apple Podcasts, Spotify, or any podcast app. It helps new listeners find the best RPG podcast for D&D and Pathfinder players. Level up your experience: Join us on Patreon to unlock ad-free access to RPGBOT.net and the RPGBOT Podcast, chat with us and the community on the RPGBOT Discord, and jump into live-streamed RPG podcast recordings. Support while you shop: Use our Amazon affiliate link at https://amzn.to/3NwElxQ and help us keep building tools and guides for the RPG community. Meet the Hosts Tyler Kamstra – Master of mechanics, seeing the Pathfinder action economy like Neo in the Matrix. Randall James – Lore buff and technologist, always ready to debate which Lord of the Rings edition reigns supreme. Ash Ely – Resident cynic, chaos agent, and AI's worst nightmare, bringing pure table-flipping RPG podcast energy. Join the RPGBOT team where fantasy roleplaying meets real strategy, sarcasm, and community chaos. How to Find Us: In-depth articles, guides, handbooks, reviews, news on Tabletop Role Playing at RPGBOT.net Tyler Kamstra BlueSky: @rpgbot.net TikTok: @RPGBOTDOTNET Ash Ely Professional Game Master on StartPlaying.Games BlueSky: @GravenAshes YouTube: @ashravenmedia Randall James BlueSky: @GrimoireRPG Amateurjack.com Read Melancon: A Grimoire Tale (affiliate link) Producer Dan @Lzr_illuminati

Emmet Kennedy, Andy Newton, George Gorman, and Peter Michael are back after landing five winners last weekend, including Andy's 14/1 NAP. This week, the panel preview a stacked weekend across Newmarket, Ascot, Paris Longchamp, Redcar, and the Curragh – including our very own Final Furlong Podcast With 1xbet.ie Handicap.

Can sleep help us unlearn biases and make our memories more positive?Implicit biases are unconscious stereotypes that influence our judgments and decisions - like assuming a particular gender for a specific job role. But what if we could change these biases?In this episode, we explore how manipulations of sleep might help reshape our implicit attitudes. We speak with Professor Xiaoqing Hu, a leading researcher in the use of Targeted Memory Reactivation (TMR) during sleep to alter implicit bias and make memories more positive. Xiaoqing shares his journey of applying Implicit Association Tasks (IATs) to sleep research, and how conflict biases, congruent vs. incongruent data, and task design play a role in measuring and modifying bias.We also dive into the nitty gritty of memory consolidation in sleep — examining how REM and NREM stages contribute to emotional memory consolidation, and how recency vs. saliency affects which memories get updated.Prof. Hu discusses his groundbreaking study demonstrating the ability to update unwanted emotional memories during sleep, and we explore the potential for applying this research to clinical populations. We also consider how individual schemas might influence the effectiveness of TMR across different people.If you would like to find out more about Prof. Hu's work, please see the lab website here. You can find relevant papers below:Unlearning implicit social biases during sleep, 2015Updating memories of unwanted emotions during human sleep, 2022Targeted memory reactivation during sleep influences social bias as a  function of slow-oscillation phase and delta power, 2023Reactivating cue approached positive personality traits during sleep promotes positive self-referential processing, 2024Aversive memories can be weakened during human sleep via the reactivation of positive interfering memories. 2024Disarming emotional memories using Targeted Memory Reactivation during Rapid Eye Movement sleep, 2024Targeted memory reactivation in REM but not SWS selectively reduces arousal responses, 2021GlossaryIAT - Implicit Association Task  - a test used to measure the strength of automatic associations between our concepts that we may not be consciously aware of. TMR - Targeted Memory Reactivation - A technique used to modify memory processing, through the use of presenting cues (audio or smell) that were associated with learning, whilst a person sleeps. These cues can modify select memories and in recent research is being used in emotional memory. __________________________________Host Professor Penny LewisProduced by Sophie SmithCheck out our NaPS website to find out more about the podcast, our research and events. This recording is the property of the Sleep Science Podcast and not for resale.

Episode SummaryIn this episode, I cover key advancements in electric vehicles and renewable energy, starting with the plug-and-charge feature in the upcoming Kia EV6 and EV9. I highlight Hyundai's “24 Hour Rest Drive” initiative for the Kona, showcasing how EVs can address everyday challenges. We discuss the introduction of the first U.S. grid-scale sodium-ion battery and its implications for energy storage. I also report on Tesla's rising Model Y registrations in Sweden and address a fire incident at a solar facility in Nevada. Finally, I share Justin Demare's journey in a Model Y, raising critical questions about autonomous driving safety. I conclude by teasing upcoming guest interviews and inviting listener engagement on EV topics.Support the Show

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Welcome to episode 450, where we're getting haunted by Christine's latest estate sale acquisitions. This week Em brings us a South African folklore in the Tokoloshe. Then Christine covers the heartbreaking Tallahassee disappearance and murder of Lori Analise Page. And tune into Leona's future podcast to hear more about her open-eyed naps... and that's why we drink! Right now, And That's Why We Drink listeners can save 30% on their first order of Cornbread Hemp! Just head to cornbreadhemp.com/DRINK and use code DRINK at checkout. Quit stalling and start saving when you make the switch to Mint Mobile. Shop plans at MINTMOBILE.com/ATWWD. The best way to cook just got better. Go to HelloFresh.com/DRINK10FM now to get 10 Free Meals + a Free Item for Life! Learn more about your ad choices. Visit podcastchoices.com/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 1815: Ryan H. Law explores the science-backed benefits of two simple lifestyle shifts - taking short naps and working at a standing desk. He highlights how these habits can boost energy, sharpen focus, and support long-term health while offering practical advice for making them part of a daily routine. Read along with the original article(s) here: https://ryanhlaw.com/naps/ AND https://ryanhlaw.com/standing-desk/ Quotes to ponder: "Even a short nap of 10 to 20 minutes can give you a burst of alertness and improved performance." "A standing desk can help reduce back pain, improve mood and energy, and may even help you live longer." "Start by standing for 30 minutes at a time, a few times a day, and gradually increase as your body adjusts." Episode references: Deskbound: Standing Up to a Sitting World: https://www.amazon.com/Deskbound-Standing-Up-Sitting-World/dp/1628600586 Why We Sleep: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 1815: Ryan H. Law explores the science-backed benefits of two simple lifestyle shifts - taking short naps and working at a standing desk. He highlights how these habits can boost energy, sharpen focus, and support long-term health while offering practical advice for making them part of a daily routine. Read along with the original article(s) here: https://ryanhlaw.com/naps/ AND https://ryanhlaw.com/standing-desk/ Quotes to ponder: "Even a short nap of 10 to 20 minutes can give you a burst of alertness and improved performance." "A standing desk can help reduce back pain, improve mood and energy, and may even help you live longer." "Start by standing for 30 minutes at a time, a few times a day, and gradually increase as your body adjusts." Episode references: Deskbound: Standing Up to a Sitting World: https://www.amazon.com/Deskbound-Standing-Up-Sitting-World/dp/1628600586 Why We Sleep: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 Learn more about your ad choices. Visit megaphone.fm/adchoices

Five-year-old McKenzie learned the hard truth about kindergarten: no naps.Her reaction is priceless… and honestly, kind of relatable.

Emmet Kennedy is joined by Andy Newton, George Gorman, and Jamie Wrenn to preview Saturday's ITV Racing from Ayr and Newbury. The panel look to extend a strong run of recent winners with a mix of big-priced handicappers, confident NAPs, and Lucky 63 plays.

In this episode we're diving into Part 3 of our Sleep Like a Genius series — and this one is gonna blow your mind. Because we're not just talking about sleep hygiene and blue light glasses — we're going deeper.We're talking about:Why daylight savings time is basically a global sleep experiment gone wrong — and how it's affecting your heart, brain, and even the stock market.How better sleep can supercharge your sex life — and how sex can boost your sleep in return.Whether naps are helpful… or harmful.And finally — the surprising health benefits of dreaming — creativity, emotional healing, and even problem-solving while you sleep.Let's get into it.Resources:Brain.fm App (First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Emmet Kennedy, Adam Mills, and Andy Newton preview the feature card at the Curragh on Day 2 of Irish Champions Weekend, with a full betting guide to five Group races. After a string of recent winners, the panel line up NAPs, value bets, and one huge 50/1 outsider in the Sprint.

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Matt and Dr. Eti Ben Simon join forces once again to answer all of your top sleep questions. This time around, they break down the science behind the snooze button, why you might be falling asleep during passive activities like watching TV, and the truth about sleep fads like consuming salt before bed or using "grounding sheets." The episode also explores the frustrating issue of sleep fragmentation - waking up multiple times a night - and why it undermines sleep quality even if you fall back asleep quickly.Learn how to assess your own sleep quality using key daytime indicators like energy and mood, without needing a tracker. For those struggling with frequent awakenings, discover a powerful, science-backed strategy called "bedtime restructuring" to help consolidate your sleep. The episode concludes with a look at new research on a potential "fail-safe" for sleep induction linked to mitochondrial stress, revealing a new frontier in sleep science.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.As a huge supporter of mission-driven companies, Matt recommends new partner Branch Basics. Their plant- and mineral-based ‘The Concentrate' is tough on kitchen grease yet gentle enough for baby toys, helping you create a toxin-free home. Get 15% off with code MattWalker at branchbasics.com/mattwalker.Another sponsor, Shopify, made launching Matt's merchandise incredibly smooth with its integrated sales system. Shopify simplifies everything from online stores to in-person sales. Start your exclusive trial and see for yourself at shopify.com/mattwalker.A third sponsor this week, LMNT, offers a science-based electrolyte drink with no sugar or artificial ingredients. Try their new limited-time Lemonade Salt flavor, available May 20th! Get eight free sample packs with any order at drinklmnt.com/mattwalker. Stock up on this summer flavor while it lasts!As always, if you have thoughts or feedback you'd like to share, please reach out to Matt or Eti:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at etoosh@gmail.com

It's Episode 442 and we've crossed many deserts and come back from the beyond to be here! This week Em takes us to Halifax for the haunted Five Fishermen Restaurant where Christine and Blaise actually had dinner for their first anniversary! Then Christine covers the tragic and disturbing case of Rachel Winkler from California. And remember sometimes the world needs to bend to your will… and that's why we drink! Photo Links:The Five FishermenHalifax explosion funeralRachel WinklerCameron Airpark Estates speed limit signs Want to hear more from us? Subscribe to our bonus Yappy Hours on Patreon or Apple Podcasts! http://patreon.com/ATWWDPodcast___________________Go to http://quince.com/DRINK for free shipping on your order and 365 day returns. Listeners of And That's Why We Drink can qualify to see a registered dietitian for as little as $0 by visiting http://FayNutrition.com/DRINK. Grab an Angry Orchard Cider today. Don't Get Angry. Get Orchard. Please Drink Responsibly Cancel your unwanted subscriptions and reach your financial goals faster with Rocket Money. Go to http://RocketMoney.com/drink today. Learn more about your ad choices. Visit podcastchoices.com/adchoices