M O N D A Y you’ve been a trip...now it’s time to chill
I’ve spent the past few days reading Why We Sleep by Matthew Walker and it has convinced me more than ever that early nights are yummy and my bed is my favourite place on earth
⬆️ Child’s Pose (wide leg variation), the asana in which you let out a sigh of relief as you get in to
#childspose #balasana #whywesleep #mondaymood #goodreads
Everything you need to know about sleep, but are too tired to ask. If you’re guilty of watching ‘just one more’ episode and cruising that snooze button, you’re probably not getting enough zzz’s. This book is a fascinating look at the effects of lack of sleep and the incredible healing powers of something we all take a little too for granted. You’ll be setting your go-to-bed alarm a little earlier.
Did you know that ten days of six hours of sleep a night is all it takes to impair performance to the same level as going without sleep for 24 hours straight? Or that humans can never 'sleep back' that which we have previously lost?
As the new working week begins, ask yourself how often you idealise being a sleep warrior, getting by on inadequate sleep? In this fascinating book by Matthew Walker, he outlines why this attitude is causing our society to suffer, but also shows how we can all be happier and more productive simply using a freely available resource: sleep!
This Monday morning, consider how you can integrate a balance of sleep, work and play into your existing lifestyle, giving yourself an 8 hour window of opportunity to sleep each night.
#sleep #whywesleep #wellness #wellbeing #happiness #mentalhealthadvice #mentalhealthtips #culturalchange #productivity #productivityhacks #selfhelpbooks #matthewwalker #mondaymotivation #thoughtfortheweek
Reading outside my comfort zone enables me to appreciate and learn from the so many writing styles out there.
Recently I’ve been intrigued by certain authors’ ability to:
1. Make a seemingly banal topic interesting;
2. Make a complex matter simple enough to read seamlessly.
Meanwhile, may I ask, how have you been sleeping??
#criticalreader #bookies #booktherapy #whywesleep #matthewwalker #theweekend
💤💤💤 Sleep is arguably the most undervalued component of health. Better sleep increases our energy, concentration, capacity to learn, improves immune system function and reduces stress levels.
Yet despite all this, we are living in the middle of a sleep deprivation epidemic. We not only have far too many distractions in our lives but we also live in a ‘sleep is for wimps’ culture that associates this natural and critical bodily function with laziness. •
What has been the most impactful change you have made to help you sleep?
I discuss sleep on the latest Feel Better, Live More podcast with the fantastic Matthew Walker, world-leading researcher, international best-selling author of Why We Sleep and Professor of Neuroscience and Psychology. Matthew shares gem after gem to help you take control of your sleep habits. Listen to the full part one at drchatterjee.com/matthewwalker or by clicking the link in my bio 🎧
#feelbetterlivemore #the4pillarplan #matthewwalker #whywesleep #drchatterjee #food #health #wellness #fitness #lifestyle #lifestylemedicine #medicine #wellbeing #podcast #healthy #family
This book has been keeping me up at night... It follows on the work of @ariannahuff
about the importance of #sleep
, with additional sobering stats, like 10 nights of 7 (rather than the recommended 8) hours of sleep has the same cognitive effect as pulling an all-nighter 😧
Walker also makes a compelling case for later school start times 😴 Thanks for the rec, @dmdlikes
! #whywesleep #amreading #bookstagram
SoS traveling again to Greece ✈️ why not have the best sleep wherever you are?
We are creatures of our circadian rhythms and need all the help we can get with adjusting to other time zones.
SoSsleeponsilk the best sleep you can have. •White Chalk
All ready for a little trip somewhere....
Silk + Linen pillowslips, two in a handy travel pouch.
Also available in singles.
Follow the link in the bio
www.sos-sleeponsilk.com 📷 @drcartledge
"Practice does not make perfect, practice with a night of sleep is what makes perfect. Because you come back the next day and you’re 20-30% better in terms of your skilled performance than you were at the end of your practice session the day before” - #matthewwalker
Sleep expert & Neuroscientist. 🔵We should get 7-9 hours of sleep per night. People who get <7 hours of sleep, show an objective decrease in physical and mental function. 🔵Sedation (sleeping tablets, anaesthetic etc) is not the same as sleep. 🔵Wakefulness is low level brain damage, but sleep offers a reparative function. 🔵Sleep has multiple stages and each of these are important. 🔵During deep sleep our mind paralyses your body so that we can dream safely. 🔵When we are sleep deprived we will consume an additional 200-300 calories per day. 🔵Despite being heavily influenced by diet, we have a physiological drop in alertness between 2-4pm. 🔵There is direct correlation between injury risk and hours of sleep. Athletes who are only getting 5 hours of sleep have a 60% increase in probability of injury risk during a sporting season. 🔵When we are awake for >20 hours, we are as cognitively impaired as a drunk person.
Source: Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner
#sleep #sleepwell #sleepfacts #goodnightsleep #restup #sleepfact #sleeplikeababy #moresleep #healthysleephabits #healthysleep #looseweight #whywesleep
Love this book. No one had really studied sleep and why we do it until Dr. Walker. So 🤓🧐 but so good 🤗 Birds, I have new found respect for you. #WhyWeSleep #WalkerPhD #Reading #Books
Can I get a siesta in at 2pm, boss? 4x as likely to reach their 90’s compared to American men?!!!!!
Continuing the theme of #sleep
, here’s my aeroplane reading: Professor Matthew Walker’s brilliant Why We Sleep. The cover is as crinkled as the sheets, because I fell asleep in the bath reading, and dropped it in; that’s how authentically effective and convincing this book is, folks 💤
Wow. This is a powerful book. I had no idea as to the VITAL importance of a full 8 hours sleep each and every night 😮
It's made me think very carefully about my own sleeping habits. I make such an effort to look after myself - I eat well, exercise regularly, drink lots of water, don't drink alcohol excessively. But sleep? That's something I neglect. When term-time gets busy, it's always the thing that is sacrificed. Well not anymore! This book has forced me to think differently. And I will try my utmost to ACT differently when school gets underway once again.
Sorry for the long post but this book had a big effect on me! If you haven't read it, I urge you to do so. It's powerful, terrifying in parts, but terribly important. It's also made me feel 100% justified in all the sleep I've had over my holiday 👍😊💤
#whywesleep #sleep #sleepisgood #sleepisimportant #sleepmakeseverythingbetter #sleepismedicine
This book finally came! The podcasts literally changed my life; I’m so excited to read this now!📚💤
Anybody who has been around me lately knows I’ve been obsessed with learning more about sleep and using it to optimize performance in all areas of life. After weeks of attempting to get a full 8 hours of sleep (I keep waking up just shy of 6 hours) I finally succeeded last night!😴
I used to be such a deep sleeper but now I’ve become so sensitive to light and sound and movement. I’ve been suffering from broken sleep for weeks, what with all the traveling and moving apartments and sleeping in different places. I definitely feel the effects of my quality of sleep in my waking hours.
After last night (went to bed earlier and wore a sleep mask, so that helped), I felt considerably more energized today and waaaay stronger in my workout. Gonna keep on experimenting with sleep/wake times because MORE DAYS LIKE DIS PLZ🙌🏽🧡
Kitap Önerisi: Why we sleep 💤 “Neden uyuyoruz” uyku konusunda yazılmış benim karşılaştığım en kapsamlı ve keyifli araştırma kitabı olmuş. Şekerlemenin bilimini merak edenlere kesinlikle öneriyorum.
Book recommendation: Why we sleep 🛏 A comprehensive and fun research book on Sleep. Why and more. If you wonder the science of sleep definitely have this book. #kitap #kitapönerisi #kitaptavsiyesi #book #bookrecommendation #bookreview #whywesleep
Another book recommendation 🧐 ’Why we sleep’ by Matthew Walker, neuroscience & psychology professor at UC Berkeley 👌🏽 I guess by now everyone understands the vast majority of us sleep too little but building on that consensus in the book Walker, being a sleep scientist himself, goes into fascinating detail about the state of the art research outlining what’s really going on in our heads and bodies as we dose off. So much applicable information here on issues like managing our circadian rhythms it’s astounding 🙏🏽
One of the most Important lessons a teacher taught me was to put your patients to sleep. If people aren’t getting enough sleep, it is difficult for them to heal and for your treatment to have a lasting effect. This audio book is Packed with useful information, including the impact of sleep on our immune system and brain function, effects of caffeine, why melatonin doesn’t work and how to get a good nights sleep. #acupunctureboston #insomniacures #whywesleep
I was so excited to wake up this morning so that I could get back to reading this amazing book on sleep and dreams.
I’ve read a lot on the subject, but there’s something exceptionally insightful (and entertaining) about how Matthew Walker shares the depth and breadth of the subject in his book.
For those who love to read non-fictions, I highly recommend you to read this book! The title is an understatement—this book shows moooore than just why we sleep. It tells us what happens when we sleep, counters some popular suggestions about sleeping, explains what sleep does to our body, and elaborates the relationship between sleeping-policy-society-and education.
Before I share my takeaways, there are three strong points of this book: 1) It is NOT boring at all, even the author puts some notes that I found hilarious🤣 2) It starts with a very intriguing question: if sleep was useless, the evolution should have eliminated sleep from our habit. So, what’s so important about sleep? 3) By the end of this book, you’ll find 12 suggestions for a healthy sleep!!
1. There are 2 internal factors that control our habit in sleeping: the circadian rhytm (this relates to melatonin, the hormone that yells at you when it’s getting dark outside), and the adenosine (the hormone that forces us to sleep). The longer we wake up, the more adenosine we produce.
2. When we drink/eat caffeine, we block adenosine. It takes 7-8 hours for caffeine to stay, so make sure you know when to drink your tea/coffee or eat your chocolate bcs once the effect is gone, the pressure to sleep will get worse.
3. When we sleep, our brain does some recovery. It operates the transmission of information to some particular parts of the brain so that we can learn new skill, remember things better, and it can help us to forget things that are unnecessary. It also prevents us from doing overly emotional responses.
4. Sleep-deprived can lead to weight-gain (even obesity). Lack of sleep will amplify ghrelin—a hormone that indicates hunger. It also increases our tendency to overeat and crave for sugar.
5. In business, sleep deprivation reduces the workers’ productivity, motivation, and creativity...aaand it leads to significant amount of economic loss :)))) ehehe.
6. Masih banyak :< tips-nya share kali ya di stories?
4.4/5!!!! LUV!!!! #book #reading #bookstagram #booklover #buku #matthewwalker #sleep #whywesleep #nonfiction #emiliamembaca
“The shorter your sleep, the shorter your life.”
If you’re deliberately not getting between 7 and 9 hours of sleep a night, this book will convince you why you should.
#whywesleep #audible #matthewwalker
😴 Do you get enough sleep?
The WHO recommends adults get eight hours of sleep a night. Apparently only 2/3 of us get that 🙈
How many times have you heard very successful people bragging about only getting 5 hrs sleep a night? 🙄
Well they might want to look at that 😳
Ordinarily sleeping less than six hours a day affects our immune system and dramatically increases cancer risk 🙅🏻♀️ This routine lack of sleep kills off of our natural killer cells that would normally b circulating in the immune system and killing off cancerous cells 👎🏼 Too little sleep also makes us eat more and in turn causes weight gain. Research suggests that this upregulation of appetite in sleep-deprived people is due to reduced levels of leptin (the hormone that makes you feel full) and increased levels of ghrelin (the hormone that makes you feel hungry) 🍟
The good news is that there is some simple things we can do to ensure we get at least 8 hrs of sleep a night
1️⃣ go to bed & wake up the same time each day ⏰
2️⃣ exercise but not too close to bed time 🏋🏻♀️
3️⃣ relax before bed 🧘🏻♀️
4️⃣ avoid caffeine & nicotine ☕️
5️⃣ avoid alcohol before bed 🍷
6️⃣ don’t overindulge just before bed 🍔
7️⃣ no cat naps after 3pm 😼
8️⃣ have a hot bath or shower before bed🛀🏼
9️⃣ dark & cool bedroom with no gadgets ❄️
🔟 get an hour of morning sunlight and turn down the lights before bed ☀️ Highly recommend this book!
Let’s go back to when I was eight years old; my sister and I HATED bedtime with a passion. We would be caught sneaking through to each other’s bedrooms to continue playing games and having fun; we would run up and down the stairs complaining to my parents of ailments and illnesses or that we just couldn’t get to sleep! My poor parents didn’t get a night to themselves without one of us kicking up a fuss about the dreaded bedtime routine.
Fast forward 10 years- I was 18 and in my second year of university and still hated sleep. I would go out clubbing four or five times a week whilst studying and working. Sleep was not a priority then either. “Go hard or go home” was the slogan on my 18th birthday sash gifted to me by my good friends. This behaviour continued until I graduated from university and began working a job in a supermarket where I would start as early as 5am and finish as late as 10pm. When I wasn’t prioritising sleep I was getting sick; two rounds of tonsillitis in 6 weeks, and forever run down with a cough or cold. I actually started to think it was normal that my eyes hurt every time I closed them! I knew that something had to change. However, I had never really considered the importance of sleep until my boyfriend suggested I listen to Joe Rogan’s podcast featuring Matthew Walker, a sleep scientist and director of the Centre for Human Sleep Science at The University of California, and he had some really insightful things to say on the topic.
So, today’s post was actually suggested by my better half and is aimed at those of you who think you can survive on six hours of sleep or less and still be productive in your daily lives. This is an opportunity to look at sleep as a way of enhancing performance and not a sign of weakness. I have done lots of research from different avenues and I will link all their references below for you to check out yourselves if you wish. Blog post continued in link in the bio as always 😴
Really loved my last audio book...so much so that I finished it in a week 😳🤓 Here is the new one...I love sleep and I know that if I don’t get enough, I turn into a really grumpy bitch... so I’m excited to find out more about the science of sleep 😴 💤 🛏
#whywesleep #matthewwalker #sleep #audible #personaldevelopment