Why We Sleep Matthew Walker – PDF, Summary, Review, Quotes
Why We Sleep Matthew Walker Quotes
“The best bridge between despair and hope is a good night’s sleep.”
“Inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic.”
“Humans are not sleeping the way nature intended. The number of sleep bouts, the duration of sleep, and when sleep occurs has all been comprehensively distorted by modernity.”
“After sixteen hours of being awake, the brain begins to fail. Humans need more than seven hours of sleep each night to maintain cognitive performance. After ten days of just seven hours of sleep, the brain is as dysfunctional as it would be after going without sleep for twenty-four hours. “
“Practice does not make perfect. It is practice, followed by a night of sleep, that leads to perfection.”
“the shorter your sleep, the shorter your life. The leading causes of disease and death in developed nations
“Sleep is the single most effective thing we can do to reset our brain and body health each day — Mother Nature’s best effort yet at contra-death.”
“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.”
“It is disquieting to learn that vehicular accidents caused by drowsy driving exceed those caused by alcohol and drugs combined.”
“Caffeine has an average half-life of five to seven hours. Let’s say that you have a cup of coffee after your evening dinner, around 7:30 p.m. This means that by 1:30 a.m.,
“…our lack of sleep is a slow form of self-euthanasia…”
Why We Sleep Matthew Walker Summary
Twelve Tips for Healthy Sleep
1. Stick to a sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns
2. Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime
3.Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolatecontain the stimulant caffeine, and its effects can take as long as eight hours to wear off fully.
4. Avoid alcoholic drinks before bed. Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of REM sleep, keeping you in the lighter stages of sleep
5. Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion, which interferes with sleep.
6. If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns.
7. Don’t take naps after 3 p.m. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night.
8. Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music,should be part of your bedtime ritual
9. Take a hot bath before bed. e drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep
10. Dark bedroom, cool bedroom, gadget-free bedroom. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures.
11. Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day.
12. Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.
Why We Sleep Matthew Walker Review
“A thoughtful tour through the still dimly understood state of being asleep … Why We Sleep is a book on a mission. Walker is in love with sleep and wants us to fall in love with sleep, too. And it is urgent. He makes the argument, persuasively, that we are in the midst of a ‘silent sleep loss epidemic’ that poses ‘the greatest public health challenge we face in the 21st century’ … Why We Sleep mounts a persuasive, exuberant case for addressing our societal sleep deficit and for the virtues of sleep itself. It is recommended for night-table reading in the most pragmatic sense.”
—New York Times Book Review
“The director of UC Berkeley’s Sleep and Neuroimaging Lab explores the purpose of slumber. Understanding the ‘why,’ it turns out, just might help you with the ‘how to.'”
“A neuroscientist has found a revolutionary way of being cleverer, more attractive, slimmer, happier, healthier and of warding off cancer — a good night’s shut-eye … It’s probably a little too soon to tell you that Why We Sleep saved my life, but I can tell you that it’s been an eye-opener.”
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