Why We Sleep

Matthew Walker, PhD

2 types of sleep

NREM Sleep REM Sleep

Reflects all the information absorbed Blends new neural connections with
during the day and removes unneeded existing ones, boosting creativity and
neural connections problem-solving skills

Better sleep = better health

Good sleep improves the Better sleep results in Experiencing both NREM and
functioning of the brain
sharper attention, and a REM sleep improves complex

zz
and other organs stronger immune system problem-solving skills

6 tips to sleep better

Avoid exercise
Don’t remain in bed if
Eat only what you need
in the afternoon and
you don’t fall asleep
and don’t drink alcohol
stick to a sleep routine after a few minutes before sleep

Don’t take naps after

Get rid of caffeine and Get a shower, turn off

3 . .I
p m t will be harder
other substances that the lights, and relax your
to fall asleep at night keep you awake mind
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 Key insights
Why We Sleep
Matthew Walker, PhD

1 How NREM sleep works 5 How REM sleep works

During Non-Rapid Eye Movement Dreams occur during Rapid Eye

(NREM) sleep, the logical par t
Movement (REM) sleep because it
of the human brain is relaxed and vital mimics our waking time.

information is transferred to the long- Unlike NREM, this stage of sleep

term memory. As a result, brainwaves processes data to generate meaning
are ten times slower, allowing the brain and stimulates the areas of the brain
to absorb raw data.
that help with learning.

2 Danger of sleep deprivation

6 Adenosine is the sleep chemical
There are more drowsy driving When you’ve been awake for

accidents than those from alcohol an average of 15 hours, Adenosine

and drug consumption combined. builds up and it will take about 8 hours
Sleeping for only 7 hours daily for 10 of sleep for the body to release it.

days is equivalent to 24 hours’ worth The Circadian Rhythm measures

of sleep deprivation.

this cycle.

3 Dreams offer benefits to our brain

7 Alcohol causes sleep disorders

Dreams make traumatic experiences Alcohol is a depressant. It leads

less painful, boost creativity and to memory loss and makes it

problem-solving skills, and enhance our impossible to experience the phases
capacity for facial recognition. of good sleep.

4 The consequences of sleep loss 8 Sleep an average of 8 hours a day

The most common sleep deprivation Getting little sleep means you will get
triggers are psychological: worry, tired more easily and experience
anxiety, emotional concerns. They lead reduced strength and a buildup

to health issues and brain function of lactic acid.

deterioration.

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