Sleep is the most important aspect in order to maintain optimal cognitive function, in order to maintain our natural hormones, our perceived wellbeing, and our health. When I say most important aspect, I mean it. Proper sleep is EVERYTHING. Matthew Walker is a Neuroscientist who has made it his life mission to study sleep and to make Public Service Announcements regarding the importance of it. He's written a fantastic book and done a lot of podcasts. Joe Rogan's is a good one to check out.
"Humans need more than seven hours of sleep each night to maintain cognitive performance. After ten days of just seven hours of sleep, the brain is as dysfunctional as it would be after going without sleep for twenty-four hours. Three full nights of recovery sleep (i.e., more nights than a weekend) are insufficient to restore performance back to normal levels after a week of short sleeping. Finally, the human mind cannot accurately sense how sleep-deprived it is when sleep-deprived."
“Humans are not sleeping the way nature intended. The number of sleep bouts, the duration of sleep, and when sleep occurs has all been comprehensively distorted by modernity.”
“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.”
“Caffeine has an average half-life of five to seven hours. Let’s say that you have a cup of coffee after your evening dinner, around 7:30 p.m. This means that by 1:30 a.m., 50 percent of that caffeine may still be active and circulating throughout your brain tissue. In other words, by 1:30 a.m., you’re only halfway to completing the job of cleansing your brain of the caffeine you drank after dinner.”
It's no wonder that society pushes and normalizes caffeine. Smoking cigarettes and weed. It's no wonder society pushes happy hour, normalizes drinking. Pushes unlimited entertainment so we spend most of our days and nights staring at a screen with lots of blue light (which prevents melatonin from forming) All these things reduce REM sleep. It's no wonder society pushes working long hours. It's no wonder society pushes stress. All these things reduce sleep quality. All these things that lead to a lesser quality of sleep reduce our IQ. Reduce our health. Reduce our motivation. Reduced sleep turns us into zombies. I'd argue the biggest difference between critical thinkers and sheep is who gets better sleep.
I've made it my mission to increase my quality of sleep over the past 3 years and since my sleep has improved my mood has improved. My intelligence has improved. My health has improved.
And most importantly, my anger at the world has gotten greater. My anger at the thought of us being controlled slaves has increased. My willingness to fight the corruption has increased. My willingness to spread facts and truth have increased. I feel like a super human when I get a consistent quality sleep. Key word, CONSISTENT.
Do not let (((them))) fuck with your sleep. Take your power back. Take your humanity back. Studies show that people who get less sleep are more likely to binge watch TV. Binge social media for hours. Essentially, a lack of quality sleep turns you into a drone where you don't want to think for yourself and instead want to consume information.
This is my quick post, but I may post another one with more links and sources and better formatting if this post gets enough interest. But ffs, do not underestimate the power sleep. And do not underestimate (((their))) knowledge of this. And do not underestimate the lengths they have went through to ensure society is under slept.
My brother and I were raised on 8 to 10 hours of sleep a night. Tired? Sleep. Don't feel good? Sleep. I've kept to that to this day. It has served me well.
You were raised right! I hope your coffee consumption and late night tv watching are also under control. These are quality sleep killers. Remember, it's not just about duration, it's also about quality.
I love my coffee. And I work nights. I'm working on it..... tv, meh. Not so much. Most of the things I enjoyed watching have lost their appeal.
I quit all forms of caffeine for 2 years. Was a weird journey that was not easy but certainly gave me more balanced and consistent energy throughout day. But I used to drink a lot. I've been drinking 1 cup per day for a few months now and starting to feel groggy in the mornings until I have my 1 cup. Will quit my 1 cup again soon.
"Caffeine Blues" is a very interesting book to check out. Caffeine is perceived how nicotine was back in the day. Viewed positively, healthy, etc. Turns out Coca Cola and other self interested companies have been sponsoring these studies that are often cited.
Alcohol and caffeine severely affect my sleep. Aside from obviously refraining, the BIGGEST thing that lets my restless mind settle down is praying to the almighty God in Jesus name.
Good post OP. Sleep is a "reset" of the insane ego-monkey-mind madness most humans entertain during their waking hours. This is why people who don't get sleep for as little as 72-hours very often permanently go insane...
I have found that random noises from the neighbors kids will totally wreck an afternoon nap. I started to notice that I wake right up at any sound. So I dug out my swimmer's ear plugs, you know, the ones that are basically a hunk of malleable wax. Oh things are so quiet when you get them in place! And if you wear them overnight you will notice your sleep is more effective. It's a simple trick but it works.
And thank you to the OP for posting a very needed article!
Yes! I sleep with ear plugs every night no matter where I'm at.
I agree that sleep is important, but Matthew Walker is a total dork. His advice is the same as every other pragmatist dork - use your will power to get <insert obvious health goal>. In actual fact, the quality of your sleep depends on how alive and conscious you are. If you want better sleep, become more conscious of both reality and your inner world. All his advice is like every other like him - list the habits of people who are already vibrantly healthy, and tell unhealthy people to emulate them,
I'm assuming you have not read his book and forming this opinion based on a quick google search and possibly a short youtube clip? That's ok, but in any case, let's discuss the information in this thread. Studies. Personal experience, etc.
Most sleep scientists say the opposite. They say if you go into sleep debt, it's not something you can simply make up for on a weekend.
Yes! Dark and cold is optimal to reach all the sleep cycles with the proper amount of time.
In regards to whether sleep debt can be repaid or not, this is a great question that still has debate in the sleep science world. Sleep is not understood very well to be honest.
I think you hit the nail on the head with this. Alarm clocks disrupt our sleep cycles. Sleep aids mess up our cycles, even melatonin.
Seems like you are just as passionate about getting quality sleep! What positive changes have you felt since you started putting more of a conscious effort into obtaining quality sleep? Or is it something you're still working on? I know mine isn't perfect yet, but dramatically improved.
Very interesting. What times of day do you typically sleep and do you feel a difference if you do 2 four hour sessions vs 1 eight hour session?
I think that most people who watch tv before bed, they never allow themselves to be free with their thoughts. They are constantly hooked. So instead of doing what you did, trial/error, personal investigation, testing for yourself, self-analyzing... people will google something, get an answer, and think that is the end all be all answer.
The book, "Bored and Brilliant" is a fascinating book that covers this topic. The author has a pretty interesting Ted Talk also. People will basically not care about investigating anything in depth if they are constantly hooked and never allow themselves to feel boredom.
Super interesting, I appreciate the in depth responses! I may try breaking up my sleep for a while as a test after your experiences. Especially because my job as a trader involves odd times in the markets and breaking up my sleep would allow me to be more productive.
Good luck with the spring cleaning, that always helps me stay focused when I have no distractions caused by my environment, cleanliness, etc.
I assume this means a consumer of low quality information. I spend a hell of a lot of time consuming information, because there is so much of the world I don't understand, but I get 8 to 9 hours of solid sleep every night.
I do mean low quality information like social media, Netflix, etc. But I am of the opinion that over consuming anything is bad. Even what is perceived as quality consumption is still consumption. Eating 20 apples per day isn't good for you, even if it's quality food.
I sleep like the damn dead. Most nights I clock about 9 hours. But what about new parents? Especially breastfeeding moms? You don’t sleep for more than 2 hour stretches for WEEKS.
Yeah it sucks for new parents. This is why mothers and fathers have different roles in the family. Each role is important and compliments the other.
Magnesium is very good for sleeping well..also nutmeg but this is very powerful indeed and a little goes a long way. Vit d also. If I have problem due to anxiety etc an antihistamine does the trick
Yes magnesium is extremely important for so many processes in the human body. Including sleep!