Matthew Walker’s intro to REM Sleep & Non-Rem Sleep:

20%-25% in REM sleep

20%-30% in deep non-REM sleep

The rest in light non-REM sleep

Seven to nine hours of sleep covers the vast distribution of human sleep need

Genetic short sleepers (6 hours or l...

Experiment: If you regularly set an alarm clock, would you wake up at that same relative time without the alarm clock?

If the answer is no, you’re not listening to your body’s needs and are probably running on a sleep deficit.

Don’t force sleep, it’s dangerous to stay awake in...

The harder you try to sleep, the harder it becomes

• Don’t count sheep, take yourself on a long mental journey. Take your mind off of itself.
• Matthew loves racing cars, he guides himself through this activity as he falls asleep

Don’t try to ca...

Drinking coffee is objectively good, the timing and dosage is the problem

• Due to common diet deficiencies, the coffee bean often serves as a main provider of antioxidants
• Caffeine has a half-life of five to six hours
• If you have a cup o...

• Sleep-onset insomnia: the inability to fall asleep
• Sleep-maintenance insomnia: the ability to fall asleep but difficulty staying asleep
• Nonrestorative sleep: following normal sleep patterns but still feeling insufficiently re...

Metrics that Matthew uses for sleep tracking:

• Sleep efficiency: the percentage of time in bed that you are sleeping. Target is 85%-90%.
• Sleep latency: how long it takes to fall asleep. Falling asleep too quickly can imply a sleep debt.
• REM/Non-REM sleep...