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#19: Sleep

3 min read

AMAZING BREKTROUGH! Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious. Are you interested?

Since reading the book Why We Sleep: The New Science of Sleep and Dreams by Matthew Walker I always think about


as the best drug you can get for your health.

Some notes from the book:

  • Humans (and all other species) can never “sleep back” that which we have previously lost is one of the most important take-homes of the book
  • Sleep is the single most effective thing we can do to reset our brain and body health each day
  • Avoid caffeine and nicotine
  • Sleep is the state we must enter in order to fix that which has been upset by wake
  • Fire is the main resaon why we could start sleeping on the ground
  • Older adults simply need less sleep is a myth
  • Sleep to learn efficiently
  • 1.2 million accidents caused by sleepiness each year in the US. That’s every 30s
  • No matter what you may have heard in or read in media, there is no scientific evidence we have suggesting that a drug, a device, or any amount of psychological willpower can replace sleep
  • Sleep is the foundation pillar of the other two pillars diet and exercise of good health
  • Don’t use sleeping pills
  • Those who sleep more earn more
  • Stick to a sleep schedule
  • No exercise lather than two three hours before bedtime
  • Avoid alcoholic drinks before bed
  • Avoid medicines that delay or disrupt your sleep
  • No naps after 3pm
  • Relax before bed
  • Take a hot bath before bed
  • 30mins sunlight exposure at least
  • Don’t lie in bed awake (if it’s longer than 20 mins then go up and do something relaxing)
  • In terms of memory, sleep is not like the bank. You can’t accumulate a debt and hope to pay it off at a later point. Sleep for memory consolidation is an all-or-nothing event
  • Vehicle accidents caused by drowsy driving exceed those caused by alcohol and drugs combined. If you are drowsy while driving, please, please stop