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
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 catch up on sleep. If you’ve had a bad night of sleep, do not adjust your personal sleep schedule to compensate.
- Don’t let one bad night of sleep compound into another
- If you’re going to nap, make them brief (10-15min) and before 1 pm
Have a wind-down routine before you go to bed, sleeping is not like a light switch
- This could be stretching, meditating,shower etc
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319 reads
MORE IDEAS ON THIS
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...
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364 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...
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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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287 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...
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334 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...
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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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383 reads
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