Why We Sleep - Book Review - The Everyday Advantage

Assumed/Intended Audience:

This post assumes the reader is interested in improving his/her overall health and wellness, especially looking into why we sleep and how we can sleep better.

Author Background/Experience:

The author is not a medical professional but a public health expert and is widely read in the field of health and wellness.

The more I study it, the more convinced I become that getting better sleep is foundational to improving our wellness. Why We Sleep by Matthew Walker is considered by many to be a foundational text that underscores this point.

Dr. Walker is a professor of neuroscience and psychology at the University of California, Berkeley. His research focuses on the impact of sleep on human health and disease. Previously, he was a professor of psychiatry at Harvard Medical School. In Why We Sleep he outlines the importance of sleep to the human mind and body and outlines what we can do to make the most of the 1/3 of our life we (should be) sleeping.

I love to sleep. But, like many Americans, I have never really made it a priority. On some level, I knew it was important but until reading Why We Sleep I understood just how important it was to my health. What I have come to know is that failing to prioritize our sleep short circuits any of the other physical, nutritional, mental, or emotional work I am trying to improve.

Three Quotes - Why We Sleep

“The best bridge between despair and hope is a good night’s sleep.”

“Sleep is the single most effective thing we can do to reset our brain and body health each day — Mother Nature’s best effort yet at contra-death.”

“…our lack of sleep is a slow form of self-euthanasia…”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

Three Takeaways - Why We Sleep

Wonder Drug

Here is how Matthew Walker opens his chapter on the benefits of sleep:

“AMAZING BREAKTHROUGH! 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?”
― Matthew Walker, Why We Sleep: The New Science of Sleep and Dreams

Uh, yeah. I’m interested lol.

If there was a pill that we could take that was clinically proven to provide a fraction of those results people would be lined up around the block to get their hands on it.

And the reality is, we all have ready access to the wonder drug. It’s available to us at any moment and best of all it is FREE.

And yet…

Getting Enough Sleep Is Harder Than It Seems

After finishing Why We Sleep I was committed to improving my sleep. I am naturally an early riser. In order to move through my daily morning rhythms, I need to be up by 5:15 am so I can study Creole, meditate, read the Scriptures, journal, work out, and still get to work around 8:30 am.

To get the full 7 – 8 hours of sleep that I likely need it would mean getting in bed by 9 pm. That’s difficult if I also want to maintain some quality time in the evening with my wife and kids (which I definitely do!)

So, I am playing with my schedule to see what adjustments can be made. Right now, I am in bed by 10 pm asleep usually by 10:20 – 10:30 pm. I am delaying waking till about 5:30 am. I am shifting some of the things I do in the morning to later in the day. It’s not ideal and I haven’t fully hit my targets so it’s a work in progress.

My point here is, it takes some planning if you are serious about getting enough sleep each night.

A Plan for Better Sleep

Speaking of planning, Why We Sleep does provide an outline of what behavioral practices we can employ to get more sleep. I will share an abbreviated version of Dr. Walker’s recommendation and highlight the practices I have found most helpful to me.

Tips for Healthy Sleep

Stick to a consistent sleep schedule even on weekends. This means going to bed and waking up at the same time each night (or at least within 60 mins of each)
Exercise is good but not too late. Get 30 mins a day but not 2-3 hours before bedtime.
Avoid caffeine and nicotine, especially in the afternoon
Avoid alcohol before bed. It robs you of REM sleep
Avoid large meals and drinks before bedtime
If possible avoid medications that disrupt your sleep. Check with your doctor if they can be taken at times that don’t impact your sleep.
Don’t take naps after 3 pm.
Relax before bed – reading or listening to music
Take a hot bath before bed. This helps drop your core body temperature.
Dark, cool, gadget-free bedroom
Get outside in natural light each day for at least 30 mins
Don’t lie in bed awake. If you can’t sleep get up and do something relaxing for 30 mins (no phones or screens though – the light tricks your eyes into thinking it is morning)

For me, establishing a consistent sleep and wake time. Putting away my phone about an hour before bed. Keeping our bedroom cool and dark (I wear an eye mask for this). Taking a hot shower right before bedtime. And, getting at least an hour of sunlight, especially first thing in the morning. These practices have been game-changers.

You don’t need to enact all 12 recommendations to begin seeing improvement in your ability to sleep well. Try the ones that seem best to you and pay attention to how it goes.

If you are serious about improving your healthspan and overall wellness you can’t do anything more important than getting better sleep.

The Everyday Advantage