For years, I could get by with minimal sleep, thinking I could function just fine on however much sleep I got each night. Some days, I felt rested, but other days, I found myself dragging and unable to focus. However, after reading Matthew Walker's "Why We Sleep," I realized how important sleep is and how it affects every aspect of our lives, including longevity.
Walker sheds light on the myth that we can outwit our biological need for sleep, highlighting the severe consequences of this belief. He describes our collective lack of sleep as a "global health epidemic" fueled by a culture that glorifies overworking.
One particularly eye-opening revelation is how sleep-deprived people often underestimate the extent to which their performance is compromised. This self-deception leads to a dangerous cycle of pushing ourselves harder, unaware of the damage being done.
Walker draws a striking comparison, noting that sleep deprivation impairs judgment and reaction time much like alcohol does. Just as intoxication dulls cognitive functions, a lack of sleep makes us more prone to mistakes and accidents.
Beyond just feeling tired, Walker's book delves into the deeper repercussions of insufficient sleep. For instance, he explains how sleep loss impacts our emotional well-being. Research shows that sleep deprivation heightens emotional reactions, especially in the amygdala, which processes strong emotions like fear. Coupled with a less effective prefrontal cortex—the brain's control center—this creates a volatile mix, similar to driving a car with a faulty steering wheel and the accelerator stuck to the floor.
Moreover, the book underscores the increased risk of mental health issues such as depression, anxiety, and suicidal thoughts linked to lack of sleep. This highlights sleep’s vital role in maintaining emotional stability and mental resilience.
Sleep deprivation also severely hampers cognitive abilities. Walker details studies demonstrating that sleep loss significantly impairs learning and memory retention. The hippocampus, crucial for forming memories, acts like the brain's "inbox" for information. When we're sleep-deprived, this inbox effectively shuts down, preventing new information from being properly processed and stored.
Perhaps most concerning is how sleep deprivation affects our judgment, reasoning, and decision-making. Studies reveal that sleep-deprived individuals struggle to think clearly, make rational choices, and accurately assess risks. This has wide-ranging implications, from personal relationships and job performance to financial decisions and driving safety.
Walker also brings to light the profound impact of sleep on physical health. One startling finding is the link between sleep deprivation and an increased risk of serious health problems, including cardiovascular disease, diabetes, cancer, and Alzheimer's. He explains how sleep loss disrupts hormonal balance, impairs glucose metabolism, weakens the immune system, and promotes inflammation, all contributing to chronic illnesses.
A particularly striking example is a study showing that losing just an hour of sleep, as during daylight savings time, can lead to a spike in heart attacks, underscoring how immediately sleep deprivation can affect cardiovascular health.
Walker also connects sleep deprivation with weight gain, explaining how it disrupts the hormones that regulate appetite and metabolism. This leads to increased hunger, cravings for unhealthy foods, and a reduced ability to burn calories efficiently.
"Why We Sleep" is more than just a scientific exploration; it's a wake-up call. Walker makes a compelling case for prioritizing sleep, urging us to view it not as a sign of weakness or laziness but as a fundamental human need essential for optimal health, well-being, and performance. The book offers hope, suggesting that even small changes in our sleep habits can significantly impact our lives. By reclaiming our right to sleep, we can improve our health, enhance our performance, and live better lives.
Walker has a couple of suggestions that I have been working on implementing:
Maintain a Consistent Sleep Schedule: To support a stable sleep rhythm, go to bed and wake up around the same time each day, Eben on weekends. This may require using an alarm clock, but Walker strongly advises against using the snooze button to avoid repeatedly stressing the heart. Personally, I do not use an alarm clock to wake up; rather, I use one an hour before I intend to fall asleep to remind myself to wind down and get ready for bed.
Avoid Alcohol Before Bed: Though alcohol may initially seem to relax, it disrupts later stages of sleep, especially REM sleep. Personally, I think alcohol should be avoided altogether.
Avoid Large Meals and Excessive Fluids Before Bed: A light snack is acceptable, but a large meal can lead to indigestion and interrupt sleep. Drinking too many fluids can also cause awakenings due to the need to urinate. I do not eat for two hours before bed, but I do think that if I pushed that further, my sleep quality would increase. If I am hungry, I will eat something easily digestible, like an apple.
Avoid Napping After 3 PM: While naps can compensate for some lost sleep, napping in the late afternoon can make it harder to fall asleep at night.
Minimize Artificial Light Exposure in the Evening: Bright light at night, especially blue light emitted from electronic devices, suppresses melatonin production, delaying sleep onset. Conversely, exposure to sunlight during the day can help regulate sleep patterns. I read for an hour before bed on my Kindle. It emits some blue light but allows my nervous system to relax.
Don't Lie in Bed Awake: If you're unable to fall asleep after about 20 minutes or if you begin feeling anxious about not sleeping, get out of bed and engage in a relaxing activity until you feel tired. If I am unable to sleep after 20 minutes, I take 250mg of melatonin, which is much less than the 5000 mg tablets you see at most pharmacies.
Consider Temperature: A cooler bedroom temperature can promote better sleep.