I try to take every opportunity I have to learn new things. I’ve really gotten into audiobooks while I am doing yard work. Yay springtime! I know like most people know sleep is important but it’s something that is truly undervalued and this book really validates that.
The book can be a bit dense and sometimes feels like you are in a lecture hall trying to absorb all the information for the exam but it’s full of important stuff. So let me break down my big takeaways.
1. There is no such thing as catching up on sleep.
Walker talks about how once you have a bad night of sleep there is no getting that back, even if you sleep in on the weekend. You have a circadian rhythm that requires you to get at least 8 hours of sleep to perform at your best. Without sleep, you forget things, and your ability to use brainpower to make decisions or be rational decreases the longer you go without sleep.
2. Sleeping aids produce false sleep
Natural sleep is better for you. Walker quoted studies that showed people on sleep aids are not getting a good quality sleep compared to those who fall asleep naturally. Walker suggests trying Cognitive Behavioral Therapy for Insomnia (CBTI) techniques first before going on any sleep aids. Insert cue to go to therapy here.
3. You don’t get better sleep when you drink
Sure you might pass out faster when you drink. It may help you fall asleep but your quality of sleep is severely lacking when you drink. Even just one glass lowers the quality of sleep. You may think you are getting a good night’s sleep when you drink but you don’t notice sleep disturbances when drinking alcohol.
Side note: Drinking also makes you more forgetful. So don’t study then have a glass of wine
4. Children haven’t circadian rhythms than adults
Do you get annoyed when your teens don’t want to go to bed at 9 pm? Well, it’s because I have a later circadian rhythm. Meaning they are wired to go to bed later. They are programmed to go to sleep later. Your circadian rhythm changes throughout your lifetime. This is also why older people like to go to bed earlier.
This is why early start times are harmful to children because you are disrupting their sleep which makes you more prone to physical and mental illnesses. Your child is probably not performing best in their early morning classes.
So before you get into a fight with your child about their sleeping habits, remember that their circadian rhythm is different than yours, so let them sleep when they feel tired.
5.Good night’s sleep helps
- You retain more information. So be sure to get a good night’s sleep after you study. All-nighters are a terrible idea.
- Vaccines become more effective.
- Vealing you emotionally and physically. Your brain needs sleep to heal.
6. Rule out sleep disturbance before diagnosing ADHD
Walker suggests that symptoms of ADHD could be caused by poor sleep hygiene. We live in a world where we are quick to diagnose without looking at the whole picture.
7. Sleepy driving is worse than drunk driving
*this is not a pass to drink and drive – drinking and driving are still bad.
You are more likely to crash your car driving sleepy than you would if you were drunk. Rolling down windows, blasting cold air, listening to loud music doesn’t work The best thing to do is to pull overtake a nap and get back to driving for a short while and repeat this process until you are home
The moral of the story is that sleep is undervalued and overlooked in many cases. Assess your sleep routine and get help if you need it.
How is your sleep? What questions do you have? Tell me in the comments below.
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