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👀 Quote of Today
“A man who moves a mountain begins by carrying away small stones “
☀️ Happy Sunday All! What mountain are you trying to move?
⏰ This edition of the newsletter features a favourite topic that we are revisiting. Sleep. Set your alarm clocks and follow along, we found this super useful!
⚡️Focus of Today
Why We Sleep by matthew Walker
👀 Sleep scientist Matthew Walker unravels the mystic yarn of sleep in his book "Why We Sleep: Unlocking the Power of Sleep and Dreams." Let's dive into some of the fascinating aspects of this book:
🤔Throughout the book, he ponders over the implications of poor sleep on our work, our personal lives, and most importantly, our health
🎖As of 2023, the book continues to be a landmark piece of literature on sleep, nearly six years after its initial release!
👦 So, what golden nuggets of knowledge did Walker gift us through hundreds of pages of deep-diving into the world of sleep?
💤 It's not about staying awake for long hours to succeed, or about using sleep merely as a 'charging' tool. The overarching lesson of Walker's research is this: Sleep is a cornerstone of our health and well-being. Period.
Walker introduces three key revelations about sleep:
Sleep deprivation is a silent killer, causing devastating health issues including heart disease, dementia, and depression.
It's not about simply getting 'more' sleep, but the quality of sleep matters significantly. A good night's sleep can enhance memory, creativity, and emotional stability.
Sleep serves as a form of brain protection. Walker shares how adequate sleep can even stave off neurodegenerative diseases like Alzheimer's.
That sounds intuitive but how can WE have better sleep?
⭐️ Stick to a Sleep Schedule: Your body thrives on routine. Go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and could help you fall asleep and stay asleep for the night.
🖥️ Limit Exposure to Light at Night: Too much light can interfere with your body's production of melatonin, a hormone that helps regulate sleep. Try to limit exposure to screens in the evening and create a dark, quiet, and cool environment for sleep.
☕️ Avoid Stimulants: Caffeine and nicotine can interfere with your ability to fall asleep. Avoid these substances, especially in the hours leading up to bedtime.
🥃 Be Careful with Alcohol: While a nightcap might help you fall asleep, it can disrupt sleep later in the night and make it harder to achieve restorative deep sleep.
🏋️ Exercise Regularly: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. But be careful not to exercise too close to bedtime, as this could interfere with your sleep.
🛏️ Create a Restful Environment: Make your bedroom a sleep-inducing environment – quiet, dark, and cool, with a comfortable bed and pillows.
📚 Establish a Soothing Pre-Sleep Routine: Light reading, yoga, or a warm bath can help prepare your body for sleep. Try to establish a pre-sleep routine that helps you relax and signals to your body that it's time for sleep.
🍽️ Pay Attention to What You Eat and Drink: Heavy meals, spicy foods, or large amounts of liquid can cause discomfort and disrupt sleep. Try not to go to bed either hungry or overstuffed.
💡 Use Light to Your Advantage: Natural light keeps your internal clock on a healthy sleep-wake cycle. So let in the light first thing in the morning and try to spend as much time as possible outside during daylight hours.
🚫 Avoid Naps, Particularly in the Afternoon: While napping isn't a problem for everyone, for others it can make it hard to fall asleep at night.
Remember, sleep is not a luxury, it's a necessity. Prioritize it for better health, productivity, and overall well-being. Happy sleeping! 😴
With love,
— Amir and Erik
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