Learn more about health with this collection
The value of hard work and persistence
How to stay focused on long-term goals
How to learn from failures and setbacks
Intro to Sleep Stages
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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Sleep Tracking
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...
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The snooze button is the perennial expression of the human frustration of chronic lingering sleep debt
MATHEW WALKER
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Insomnia & How to Sleep Better
- 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...
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Sleeping Tips 1/2
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...
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Sleeping Tips 2/2
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...
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Coffee, Caffeine & Alcohol
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...
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Sleep Stages
- Stage 1. Your breathing slows as well as your heartbeat, eye movement, and brain wave activity. Your muscles begin to relax.
- Stage 2. Your breathing, heartbeat, and brain wave activity continue to slow. Eye movements stop.
- Stage 3....
Sleep Deprivation
Different people need different amounts of sleep. Some people can function with fewer than six hours of sleep a night, while others can’t manage without at least nine hours. Research shows that getting insufficient sleep can have negative effects on health, etc.
Experiment subjects who are ...
To Sleep Or Not To Sleep
Surviving on a glorified power nap has more to do with genes than motivation. An estimated 5% of the population only needs a few hours to feel refreshed thanks to a rare genetic mutation. Most people need seven to nine hours a night.
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