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Sleeping Tips 1/2

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 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?”


334 reads


Intro to Sleep Stages

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...


364 reads

Insomnia & How to Sleep Better

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...


303 reads

Sleep Tracking

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...


287 reads

Coffee, Caffeine & Alcohol

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...


291 reads


The snooze button is the perennial expression of the human frustration of chronic lingering sleep debt



383 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...


319 reads




Merchandiser in retail

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Tips for Sleeping

Tips for Sleeping

  • Get up at the same time every morning.
  • Write affirmations to tell yourself that your body knows how to sleep.
  • Don't involve your over-thinking mind too much.
  • Use your bed is for sleep and sex only.
  • Don't lie awake for more than 20 minutes on the bed, and if yo...


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