Why We Sleep by Matthew Walker

Many of my to be read (TBR) books are inspired by TED talks, and this one is no exception. I was fascinated by just how important sleep was, given the mixed messages from scientists and physicians telling us to sleep for 8 hours, while successful stories and institutions preach efficiency and getting up at dawn, or on the other end of the spectrum, of those who excel in work at midnight. This book’s final recommendation on getting the best sleep is to follow a routine – one that matches your circadian rhythm, which changes with age. Evolution-wise, this reflects the level of melatonin in your system and matching it with exposure to light throughout the day. Often, this is when we feel the onset of sleep, around 10-11 pm, with a 7 am wake up time. This will be solidified in childhood but pushed back in adolescence and finally back to standard in adulthood. Studies conducted show that even when we are not exposed to light at all, our biological clock still runs – which is a huge indicator that sleep is important.

My next question was what does sleep help with? It’s a reset button where you can relax, are not doing work, and for healing – but scientific evidence shows its much more than that. Better sleep decreases the risk and severity of mental illnesses, obesity, cancer while improving memory, mortality and creativity. From the onset of depression, Alzheimer’s, learning disorders to the immune system’s ability to fight against bacteria, viruses and carcinogens, sleep has shown to help decrease likelihood and number of symptoms. Those who slept less than recommended also show lower performance in test scores, memorization games, and lower quality ideas in problem-solving.

Homo sapiens is unique that we go to “bed” – we live indoors and can control our resting environment – a luxury not found in nature. However, this perhaps in the 21st century, has seen a laundry list of negative consequences. From blue light in technologies, work and school hour schedules were established since we can function with 24/7 light – even when the sunlight disappears, we can illuminate the world. For better or for worse, it has allowed essential services to run, and have no doubt boosted the amount of work accomplished – but this has drastically reduced sleep time, even as we need to get back the next morning at 8 am for work or school.

The book discusses the differences between NREM and REM sleep (beginning hours of sleep vs. later hours) and the importance of both. My takeaway is REM sleep is important for creativity and the dreaming stage mirrors brain signals as if we were awake. Taking this time away, especially children and teens is determinantal. Schools who have started at 9 am instead saw improvements in grades and lower risk of dangerous activities after school. In driving, this can help all of us to be safer in the morning and the evening. Fatigue is not accidental – it is preventable. Especially for physicians, pilots, firefighters, nurses who perform shift work, if they don’t sleep in 22 hours, it is equivalent or sometimes worse than being drunk, yet training and working in these professions are well known for long hours.

I have been thoroughly convinced of how sleep contributes to our livelihood, but the challenge lies in how to achieve optimal sleep. Routine is one thing, but humans change like no other species. We travel across the world, have sleep pills, caffeine, alcohol, work, etc. Shockingly, numerous pieces of evidence point to how taking melatonin while travelling helps but sleeping pills can do more harm than good. Caffeine and alcohol sedate the body into blocking adenosine receptors and is slow in exiting the system, but once out, you crash and burn due to the chemical and hormonal imbalance. And unfortunately, sleep is not what we can catch up on – unslept hours and benefits are forever gone. Fortunately, the author is optimistic and so am I. We can change at the individual, education, institution and societal level. Like mindful eating and exercising, sleep is the foundation of the success of both. Attention and knowledge are needed in schools to teach children about sleep, and schools and workplaces need to adjust operational hours. We need better training of shifts and prevent burnout. Policies need to be in place to protect sleep and encourage siesta nap. While incentives might be a stretch, companies and insurance can collaborate with innovative solutions. Technologies can be used to use data-driven predictions on body temperature, light sensitivity to pair with window blinds, light fixtures, phones, and make sleep your own. Why we sleep? This question has been answered – so the next time I’m not wanting to zzzz, I will ask myself instead, why are you not sleeping? Is not sleeping be worth it? 99%, it will be no.

Sweet dreams,

Kelly

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