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Why We Sleep: Unlocking the Power of Sleep and Dreams: Matthew Walker PhD: 9781501144325: Amazon.com: Books

TED talk: Sleep is your superpower | Matt Walker - YouTube

Matthew Walker: "Why We Sleep: The New Science of Sleep and Dreams" | Talks at Google - YouTube

WHY WE SLEEP by Matthew Walker PhD | Core Message - YouTube
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How To Improve Your Sleep | Matthew Walker - YouTube

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Why We DON’T Sleep - +1 | Optimize

Top 10 Sleep Kryptonites.

1. Simply not valuing sleep.

2. Inconsistency.

3. Screens. Solution: Digital sunset!

4. Anxiety.

5. Caffeine. Caffeine works because it basically masks your fatigue. It has a half-life of 5-6 hours—which means that if you have 100 mg of caffeine at 4:00 pm, around half of that caffeine is still having a party in your brain at 10:00 pm. Not helpful for sleep. Solution: Create a caffeine curfew. Stop consumption after 2:00 (or noon) (or whatever is your ideal).

6. Alcohol.

7. Tobacco.

8. Eating too late.

9. Exercising too late.

10. Suboptimal sanctuary. Your sleep environment matters. A lot. Key things to Optimize? Temperature should be around 65 degrees. It should be SUPER dark. Blackout curtains for the win. And, of course, make it quiet.