Thoughts on: Why We Sleep by Matthew Walker

It’s 4:36 AM when writing this. I’m wide awake after a night fu*ked up sleep. What better time to write about Why We Sleep?

This book is extremely comprehensive and will give you the full run down of how sleep is generated (absolutely fascinating!), dreams, why modernity promotes bad sleep and the terrible outcome of not getting enough sleep and, of course, the benefits of adequate shuteye.


📝 “The shorter your sleep the shorter your life span.”

📝 Lack of sleep makes you a baby: I don’t take myself serious when I’m sleepy. Feelings go haywire, I worries unnecessary, my food choices sucks. I’ve learned to observe when this happen and try to get some sleep. I also avoid making any important decisions in this state.

📝 Most people don’t know how long it takes to overcome a single dose of caffeine. Therefore a lot of people fail to link bad sleep with the cup of coffee they had 9 hours earlier. ☕️

📝 “If you don’t sleep the very first night after learning you lose the chance to consolidate those memories; even if you get a lot of catch-up sleep thereafter.”

Sleep for memory consolidation is an all-or-nothing event!


⏰ Reasons for 8h Sleep:

– Live longer.

– Enhances memory.

– Makes you more creative.

– Makes you look more attractive.

– Keeps you slim and lowers food cravings.

– It protects you from cancer and dementia.

– It walls of colds & the flue.

– It lowers your risk of heart attacks and stroke and diabetes.

– You’ll feel happier and less depressed and less anxious.


🥊 MY ACTIONS:

  • No coffee after 1 PM. ☕️
  • Increasing my daily sleep from 7h to at least 7.5h (8h would be ideal but I’m not sure it’s feasible for me atm.)
  • Adjust time for mediation to early afternoon to avoid nodding off. Then the Circadian rythm is at its peak and Sleep Pressure should be low.

⚖️ VERDICT:

This book is not a fun reading per se. It can get quite technical and i it’s quite terrifying; but it’s close to impossible not to change you lifestyle after reading it.

I don’t think I have said this since reading Influence by Chaldini: This should be mandatory reading!

Score: 5/5

How many hours of sleep do you get on average? ⁉️

Photo: @cristelleg

FOR MORE GREAT READS CHECK OUT MY READING LISTS.

Lab Report: Wake up at 5 AM

Early to bed and early to rise makes a man healthy, wealthy and wise” – Ben Franklin

The morning hours are very focused. The brain is recharged and there are no distractions. No phone calls, no children running around, no meeting or unforeseen events to attend. Imagine having done 10k running, 30 min mediation and completed the most important task of the day before the rest of the world has taken their first zip of the morning coffee. That’s what we are trying out in this experiment!


The Lab Report – 007 – “Rise Early”

@BenLaing2 (Instagram) asked me if I would like to join him and a group of peps for a challenge; A challenge to rise at 05:30 am for 66 days straight.


Short term effects: ⭐️⭐️⭐️

– It will take a while to get used to going up on time if you are a converting night owl.

– Motivation be unreliable until established a proper morning routine or if you don’t have a strong “Why” for rising early.

– You will immediately feel the momentum building up as task are getting checked off.


Long term effects: ⭐️⭐️⭐️⭐️

– 2 extra focused hours each day for 5 years; that’s 3650 hours of effort you can put towards whatever you find most worthwhile in life.

– You will grow to love the tranquility of the dark hours.

– I have a family of deer I see during my morning run. It had become a nice ritual to say hi to them.


Sustainability: ⭐️⭐️⭐️

– Weekends pose an extra challenge since there is an cultural expectation that we should stay up later then.

– This lifestyle is not compatible with late nights, which could be considered a loss.

– You have to go to bed early for this routine to be sustainable.


FINAL VERDICT: ⭐️⭐️⭐️⭐️⭐️

I never made the full 66-days, but did two good runs of 30(ish) days in a row. Going up early has given me much joy and fulfillment. I love it!


What morning routine do you have, and what is the morning routine that you wished you had? 🤔

You Find More Lab Reports and Experiments Here!