Book Notes: "Why We Sleep"

I first became aware of the book Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD, on the Huberman Lab podcast. Once I picked it up and posted it on my Instagram Stories (you can see my reading list on a highlight reel there) numerous people commented on how great of a book it is. That’s the kind of response you want, right?!

It’s well warranted: Dr. Walker has a way with language, and though the book is heavily research based, his poetic descriptions make it an easy read.

Here are some of my favorite quotes and takeaways:

• “Sleep dispenses a multitude of health-ensuring benefits, yours to pick up in repeat prescription every twenty-four hours, should you choose.”
• “Sleep is the single most effective thing we can do to reset our brain and body health each day.”
• “All humans, irrespective of culture or geographical location, have a genetically hardwired dip in alertness that occurs in the midafternoon hours.”
• NREM sleep helps transfer newly learned information from short to long term storage and REM sleep “collides” this new information with your “entire back catalog of your life’s autobiography”, helping you spark new insights.
• Sleep is important before and after learning. A good night's sleep before makes space for incoming information, and after helps with retention (the benefit extends to motor learning as well).
• Sleep deprivation is BAD. It negatively impacts mental and physical wellbeing.

He also shares 12 tips for healthy sleep, adapted from NIH MedlinePlus. They are:

1. Stick to a sleep schedule
2. Do not exercise within 2-3 hours of bedtime
3. Avoid caffeine and nicotine
4. Avoid alcoholic drinks before bed (he suggests day drinking lol)
5. Avoid large meals before bed
6. If you can, avoid sleep disrupting medications (please consult with your doctor)
7. No naps after 3pm
8. RELAX before bed (says the woman typing this at 10:30 pm...)
9. Hot baths before bed
10. Dark, cool, gadget free bedrooms
11. Daytime sunlight exposure
12. Don’t lie in bed awake (agonizing over your impaired sleep is the WORST)