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Sleep is your superpower
The sleep is your super power (lessons from “Why We Sleep” by Matthew Walker)
With this article I would like to share some lessons learned about sleep from the book “Why we sleep” by Matthew Walker. I’m becoming convinced of the importance of getting enough sleep and I would like you to do the same. Sleep is indeed our superpower.
The book is a summary of scientific research on sleep to date, which explores the importance of sleep for our physical and mental health. The author begins by explaining how our bodies regulate sleep and why we need it to function properly. He also explains the different stages of sleep, and how each stage plays a role in our overall health.
One of the key themes of the book is the importance of getting enough sleep. The author explains that lack of sleep can have serious consequences, including an increased risk of obesity, diabetes, heart disease, and Alzheimer’s disease. He also discusses how lack of sleep can affect our mood, cognitive abilities, and overall quality of life.
The author also explores the benefits of getting enough sleep. He explains how sleep can improve our memory, creativity, and ability to learn, and he discusses the role of sleep in regulating our emotions and reducing stress.
Here the most important lessons we should remember :
- 1. Sleep is essential for our physical and mental health: sleep is not a luxury, but a biological necessity that is crucial for our overall health and well-being.
- 2. The total number of hours of sleep required varies according to age group, and decreases progressively from birth to adulthood. But in any case, most adults need at least 7 hours of sleep (often between 7 and 9).
- 3. That older adults simply need less sleep is a myth. Older adults appear to need just as much sleep as they do in midlife, but are simply less able to generate that (still necessary) sleep.
- 4. Lack of sleep has serious consequences: Chronic sleep deprivation can increase the risk of a wide range of health problems, including obesity, diabetes, heart disease, and Alzheimer's disease. It can also have negative effects on our mood, cognitive abilities, and overall quality of life.
- 5. There are many benefits to getting enough sleep: In addition to reducing the risk of health problems, getting enough sleep can improve our memory, creativity, and ability to learn. It can also regulate our emotions and reduce stress.
- 6. Sleep hygiene is important: The book provides practical tips for improving our sleep habits, such as establishing a regular sleep schedule, creating a sleep-conducive environment, and avoiding activities that can interfere with sleep.
- 7. Society needs to prioritize sleep: The book argues that many aspects of modern society, such as work schedules, school start times, and use of technology, can interfere with our natural sleep patterns. The author suggests that changes are needed at the societal level to ensure that people are able to get the sleep they need.
These claims are obviously supported by scientific evidence.
12 Tips for a healthy sleep:
- Stick to a sleep schedule
- Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two hours before your bedtime.
- Avoid caffeine and nicotine.
- Avoid alcoholic drinks before bed.
- Avoid large meals and beverages late at night.
- If possible, avoid medicines that delay or disrupt your sleep.
- Don’t take naps after 3 p.m.
- Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
- Take a hot bath before bed.
- Dark bedroom, cool bedroom, gadget-free bedroom.
- Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning.
- Don’t lie in bed awake.
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