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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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...
Metrics that Matthew uses for sleep tracking:
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...
Drinking coffee is objectively good, the timing and dosage is the problem
The snooze button is the perennial expression of the human frustration of chronic lingering sleep debt
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