Insomnia & How to Sleep Better - Deepstash
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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 refreshed
  • Insomnia is about 30% genetically inheritable, but mental distress is one of the greatest drivers of insomnia
  • Hyperarousal: over-active neurobiological and psychological systems contribute to difficulty sleeping
  • Matthew references Cognitive Behavioral Therapy for Insomnia (CBT-I) as a potential long-term treatment for insomnia


303 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

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

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...


334 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




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Sleep Disorders

Sleep Disorders

  • Everyone has occasional difficulty sleeping, but some people have Insomnia, a chronic problem with falling or staying asleep. Another kind of sleep disorder is Narcolepsy, which is a tendency to fall asleep periodically during the day. Narcolepsy can be dangerous, as people who experience it...


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