I started a great book about something that we take for granted yet it is getting worse over time, and the book that I found out that it is the best for easy ideas that are simple to implement in order to reach that deep and restful sleep.
Sleep is one of the most important but least understood aspects of our life, wellness, and longevity. Until very recently, science had no answer to the question of why we sleep, or what good it served, or why we suffer such devastating health consequences when we don’t sleep. Compared to the other basic drives in life—eating, drinking, and reproducing—the purpose of sleep remained elusive.The first sleep book by a leading scientific expert—Professor Matthew Walker, Director of UC Berkeley’s Sleep and Neuroimaging Lab—reveals his groundbreaking exploration of sleep, explaining how we can harness its transformative power to change our lives for the better.
This book,called Why We Sleep , is a New York Times Bestseller and there is an obvious reason why- It includes a lot of information , from actual tips and tricks to improve it all the way up to in-depth explanations to important aspects of the sleep topic, LIKE :
Walker answers important questions about sleep: how do caffeine and alcohol affect sleep? What really happens during REM sleep? Why do our sleep patterns change across a lifetime? How do common sleep aids affect us and can they do long-term damage? Charting cutting-edge scientific breakthroughs, and synthesizing decades of research and clinical practice, Walker explains how we can harness sleep to improve learning, mood, and energy levels; regulate hormones; prevent cancer, Alzheimer’s, and diabetes; slow the effects of aging; increase longevity; enhance the education and lifespan of our children, and boost the efficiency, success, and productivity of our businesses. Clear-eyed, fascinating, and accessible, Why We Sleep is a crucial and illuminating book
My life is truly influenced by this book and I started to implement a few things in my life ,and i strongly suggest that you consider the opportunity to do the same.So ,here are a few things that I found interesting:
Best tips to sleep fast and deep
TIP No 1: To sleep well ,the first tip is that you have to remember is that you must NOT drink any liquids with at least an hour before bed.
Sounds boring, I know,but this was extremely obvious why I always woke up at 3 AM just to pee , not turning the light just to make sure that I will be able to sleep after I am done.And I know I am not the only one.So remember this…
TIP No 2 : Careful about what you like to eat as well.
For example, my stomach cannot tolerate mineral water, because my stomach will be very noisy.Maybe take that into account as well in your action plan.
TIP No 3 : Careful about what you like to eat as well.
An important step is to not eat things that are not good for you. For example, I do not like mineral water. I drink 3 beers, drink a yogurt and sleep like a baby, but the mineral water seems to be boiling in my belly. Everyone knows what bothers him and it would be good to avoid it, but he doesn’t, and he blames something else. Poor bladder? Don’t mix 5 beers and hope for great sleep all night.
TIP No 4 : Limit your electronic device usage.
Another phase: no hardware fun in the bedroom. No smartphone and TV in the room, at least in the training phase. When you go to sleep, don’t wait 5 minutes on the phone. Sit in bed, eyes closed, until you fall asleep. At first it will take longer, but after a few weeks / months, the time to fall asleep will decrease considerably, because the body and mind have received the message: bed and eyes closed shutdown. Never ever “I put a serial and I fall asleep on it”.
The best plan is to leave the phone in another room, with the alarm set at the same time. That way you get out of bed to turn off the alarm and wake up.
And no fucking phases like “go to bed, but the other party’s still a bit light on, do something”. Nah. Either move to another room, or turn off the light.
Do you know those people who don’t hear the alarm? They are the ones who wake up until 4am, they have shows to watch, and they set the alarm at 6am. Of course they don’t wake up. Plus, there are those who don’t have a fixed wake-up time. You need them with a job in the morning at a fixed time, they are drinking at 2am, after which they complain that they do not hear the alarm.
TIP 5- – Replace any LEDs bulbs in your bedroom, because they emit the most sleep-corroding blue light.
TIP 6 – Install on your smartphone an app for blue light filtering.
Obviously,leave the phone in the next room with the alarm already set,but this tip is good for your eyes.
TIP 7– If you have a device to control the temperature of the room , set it around the temperature of 65 degrees at the time you intend to go to sleep.
“To successfully initiate sleep … your core temperature needs to decrease by 2 to 3 degrees Fahrenheit,” according to Walker.
What about taking naps?
If you can , you definitely SHOULD take naps. Emperors ,great men of states and internationals affair have taken naps,just like some cultures in South America and close to the Mediterranean are still doing (In Italy and Spain this is part of their cultural heritage ).
Your productivity will sky-rocket and you will thank me for it.
What about alcohol- To drink or not to drink?
This is what my friend thinks about this:
“Alcohol helps a little. A 50 ml something, whiskey, digestive, brandy. It’s better than sleeping pills, in my opinion.”
And this is what is what you actually should do,according to this author:
– Limit alcohol, because alcohol is not a sleep aid, contrary to popular belief. While it might help induce sleep, “alcohol is one of the most powerful suppressors of REM [rapid-eye-movement] sleep,” Walker says.Good reads
I strongly believe that this book is a great wake-up call, but it is also full of information that I will not put in here because I wish you still approach this book with enthusiasm, and this book is definitely worth it.
As I mentioned, the book can be checked out on the Amazon,CLICK HERE–
I hear and frequently see people complaining that they don’t sleep enough. This article is for and about them. Lack of sleep has an effect on all aspects of life. Not the series are important in life. No selfies in new open spaces. Not. Sleep. Rest. Mind clear.