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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 less) are incredibly rare – you may be resilient but lack of sleep can lead to hypertension, impaired cognitive ability, immune system deficiencies.
The best REM sleep doesn’t enter the cycle until the last couple of hours of the night, you need a minimum amount of sleep to access it
Different stages of sleep have different benefits for your mind and body
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The snooze button is the perennial expression of the human frustration of chronic lingering sleep debt
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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 bed for long periods of time.
Pavlov’s Classical Conditioning: your brain will begin to bond a negative association with your bed and being awake
“You’d never sit at the dinner table waiting to get hungry, so why would you lie in bed waiting to get sleepy?”
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The harder you try to sleep, the harder it becomes
Don’t try to catch up on sleep. If you’ve had a bad night of sleep, do not adjust your personal sleep schedule to compensate.
Have a wind-down routine before you go to bed, sleeping is not like a light switch
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Drinking coffee is objectively good, the timing and dosage is the problem
Alcohol can activate the fight or flight response system even while you sleeping–causing sleep fragmentation
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Metrics that Matthew uses for sleep tracking:
Orthosomnia: the anxiety of perfecting your sleep routine ends up being counterproductive
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