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
The snooze button is the perennial expression of the human frustration of chronic lingering sleep debt
MATHEW WALKER
27
417 reads
MORE IDEAS ON THIS
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...
26
311 reads
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 l...
30
403 reads
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...
29
328 reads
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...
33
362 reads
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...
34
346 reads
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...
29
315 reads
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Using the snooze function
The optimal way to wake up is naturally. If someone is hitting the snooze button, it suggests they are not getting enough sleep or they are sleeping at the wrong time for them. If you are a habitual snooze button user, reset your alarm to the later time and get more consolidated sleep.
Don't Push The Snooze Button
We should follow the alarm that is set, and get up at the time. If it is slightly difficult, you can set up multiple alarms in the initial mornings, but do not hit the snooze button while half asleep. That’s cheating.
If you have trouble sleeping due to sleep apnea or are ...
Why we hit the snooze button: Does it make us feel better?
It's important to understand why we are using the snooze button in the first place.
For some, it's a habit that started early on. But for many, it can signal a significant problem with sleep. And poor sleep has been shown to be associated with a number of health disorders ...
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