#matthewwalker

[fearlessbastard-ing]

Time does not heal all wounds. It’s S L E E P

Time does not heal all wounds. It’s S L E E P

Yes, you guessed it correctly. This post is about sleep and its importance. One can not talk about sleep and not refer to Matthew Walker. Walker has extensively studied the science of sleep and in most of his lectures/masterclasses/podcasts begins by explaining the importance of good sleep, because if we understand its gravity, then we will pay the required attention for better mental and…

[duranduratulsa]

Now showing on DuranDuranTulsa's Horror Show...Halloween 5: The Revenge Of Michael Myers (1989) on glorious vintage VHS 📼! #movie #movies #horror #halloween #Halloween5 #halloween5therevengeofmichaelmyers #johncarpenter #michaelmyers #theshape #DonaldPleasence #ripdonaldpleasance #elliecornell #danielleharris #BeauStarr #donshanks #tamaraglynn Tamara Glynn #wendykaplan #jeffreylandman #matthewwalker #troyevans #JonathanChapin #MaxRobinson #GregNicotero #GeorgePWilbur #vintage #vhs #dominiqueotheningirard #80s #durandurantulsa #durandurantulsashorrorshow

[therealmrpositive]

Halloween 5: The Revenge of Michael Myers (1989)

In today's review #DonaldPleasence #DanielleHarris #EllieCornell #BeauStarr #WendyKaplan #TamaraGlynn #JeffreyLandman #DonShanks #JonathanChapin #MatthewWalker #MaxRobinson #BettyCarvalho #TroyEvans #FrankComo #Da

No matter how long it is, you usually have an idea of the ending point when creating a work of fiction. Sequels can complicate this, of course, sequels with changing targets, people coming and going behind the scenes, and the general passage of time complicating the ending as originally written. In 1989, following on from the cliffhanger, the franchise could have gone anywhere, instead, it laid…

[rebeleden]

Watch "when you don't sleep 08 days, this what happens ..#matthewwalker #joerogan" on YouTube

[pegasusyayinlari]

Dünyaca ünlü nörobilimci ve uyku uzmanı Matthew Walker'dan mutlaka okunması gereken çok önemli bir kitap. #niçinuyuruz #whywesleep #matthewwalker 📚👉 https://bit.ly/2FlnX09 https://www.instagram.com/p/B1zaPYJJUsJ/?igshid=1t6n0na6736yo

[kristophercook]

Recently, I’ve been struggling to sleep. The problem seems to constantly feed into itself like an endless cycle of misfortune. The less sleep I get, the more I think about sleep. And naturally, the more I think about sleep, the less I seem to get. .    Through a bit of online sleuthing, I came across this book, Why We Sleep by Matthew Walker PhD. He’s spent most of his adult life studying the effects of sleep, most notably on the brain. It seems that we, as humans, have been neglecting how important this process is. Not only does a full night’s sleep (8-hours) give us the rest we need to tackle the following day head-on, but it also improves just about every other function in our lives; lowers the chances of mental health deterioration, improves mood, improves physical performance as well as our abilities to learn. . Matthew Walker is a British scientist and professor of neuroscience and psychology at the University of California, Berkeley. His research focuses on the impact of sleep on human health and disease. Previously, he was a professor of psychiatry at Harvard Medical School. . It’s in reading this book that I’m hoping to better understand how, and why, I need to sleep more. I’m not expecting a magic-bullet to cure all my problems, but if I can garner some insight and satisfaction from the topic then I’ll be suitably pleased. . How many hours sleep do you get a night? Do you think this is enough to keep you at peak performance? Let me know in the comments – I’m keen to hear what the general rule-of-thumb is. . . . #WhyWeSleep #MatthewWalker #Sleep #Non-Fiction #Self-Help #Improvement #Health #MentalHealthAwareness #MentalHealth #reading #book #bookrecommendation #wellness #currentlyreading #healthylifestyle #functionalmedicine #integrativehealth #healthyliving #learning #nonfiction #optimalhealth #stayhealthy #bookblogging #dreams #explained #fitnesseducation #greatread #insomnia #learningeveryday #livehealthier (at Liverpool UK) https://www.instagram.com/p/CPG-gVML1hI/?utm_medium=tumblr

[luciddeparture]

Is sleep for the weak?

If you had spoken to me a few years ago about sleep, I probably would have told you that sleep was for the weak. In reality that was just an excuse. I couldn’t sleep and even if I wanted to I couldn’t. When I did it would often lead to me waking up from sleep paralysis. Throughout high school my average night of sleep would last around 5-6 hours. That’s when I could sleep. When I couldn’t, it would be far worse, leading to me having pretty severe concentration issues and regular naps. To maintain energy levels at school and work I pursued a healthy diet of constant caffeine followed by an excessive amount of sugar.  When the weekends came around, I would regularly go out till ungodly hours of the morning, often leaving myself with the equivalent of jet lag. I used to think it strange that people went to sleep before 12am as I felt like this was when my own brain finally started to wake up. 

Flash forward to where we are now and sleep is something which I prioritise. I aim to have no less than eight hours a night (albeit with a few exceptions). Such a dramatic shift in my priorities came in part to being sick of constantly feeling like I didn’t have enough energy to do the things I love e.g. to write. Being constantly lethargic comes at a cost. I know that most people don’t have these sorts of problems with sleep, which is fantastic for you! Although infuriating at the time, having these issues caused me to try and work out some solutions to help improve my sleep. I think that some of the points which I came across may help the everyday reader. It is only now that I can appreciate in hindsight that neglecting sleep killed my creativity and learning ability. 

Whilst researching my own sleep, I came across a book called Why We Sleep written by Matthew Walker. A book which Bill Gates has recommended stating - “It took me a little longer than usual to finish Why We Sleep—ironically, because I kept following Walker’s advice to put down the book I was reading a bit earlier than I was used to, so I could get a better night’s sleep.”

Matthew Walker is an English scientist and professor of neuroscience and psychology at the University of California. He is one of the most high-profile public intellectuals focused on the subject of sleep. Who better to accept advice on sleep from than him?

We still know surprisingly little about why we sleep. Walker has been studying for 20 something years, publishing over 100 scientific studies. He is a New York Times best selling author. He states that 1 in 3 people are not getting enough sleep as the average adult requires 7-9 hours a day.

This is because when we sleep there are two different sorts of sleep which we switch between over the course of the night. Too little of either can negatively impact us. The two sorts of sleep are NREM (Non Rapid Eye Movement) sleep and REM (Rapid Eye Movement) sleep. 

In NREM sleep, our respiration and heart rate slows down, our body temperature drops and our brain waves slow down - for reasons that we don’t yet know. The purpose of NREM Sleep appears to be to consolidate information learnt, and transfer it throughout the brain into long term storage. This captures recent memories making you far less likely to forget them. It also improves our immune system. In later stages of NREM sleep there is a cacophony of waves before you switch into REM sleep. 

In REM sleep brain waves are much more rapid than NREM sleep. Parts of your brain in REM sleep are actually up to 30% more active than when you are awake! It appears that REM sleep acts as a free overnight therapy session for our brains in the form of dreams. It helps us processes the information taken in throughout the day by comparing, testing and connecting recent memories. 

Now that you know a bit about sleep, I though for the rest of this article I could share with you the points which I found to be most interesting and useful with the aim of boosting your knowledge and sharing what has worked for myself - and what I still find to be difficult. 

The points are as follows: 

Regular bed time and wake up time: Having a regular bedtime, ideally with a bedtime routine e.g. read, drink tea, meditate, helps you be able to fall asleep quickly when it is finally bedtime. Waking up at the same time everyday helps to not disturb the cycles, as your brain switches between REM and NREM sleep. Your brain also creates melatonin - the chemical which helps you sleep on a 24 hour schedule, by regulating what times you do certain tasks.

No coffee: As we all know caffeine keeps you awake. What most of us don’t know is that caffeine has a half life which can last five to seven hours! This means if you have your cup of coffee around 7:30pm, by 1:30am you may still have 50% of the caffeine in your system preventing proper sleep. 

Reduce blue light before sleep: No phones. No screens. Ironically you might be reading this article on your mobile phone. The problem with having such addictive little machines at our fingertips is often we will end up scrolling, reading or watching before sleep. It is important for us all to prioritise reducing blue light for an hour prior to getting into bed. 

Chill: When your body temperature drops, you have a better sleep. An easy way to do this is by having a warm shower before sleep. Once you get out of the shower your body temperature drops, leading to… you guessed it: better sleep!

Nap time: Nappers out there, you are in luck! Having a short 20 minute nap some time before 3pm, can actually boost your creativity. Studies have been done in places like Italy where they regularly have “Siesta’s” - a daytime nap after lunch. 

A lethal experiment: 1.6 billion people across 70 countries twice a year participate in a simple test to see what the devastating effects can be when losing only an hour of sleep. Have you worked out what it is? Daylight Savings. When we lose an hour, there is a 24% increase in heart attacks. When we gain an hour we see a 21% reduction in heart attacks. We also see a reduction in car accidents and suicide. That’s only one hour less sleep! 

Alcohol: Many individuals believe that alcohol can be used as a night cap. Ironically like most sleeping pills, alcohol actually sedates the prefrontal cortex. Sedation is not sleep and prevents REM sleep. Which as we have previously discussed is crucial to process what we have learnt throughout the day. 

But what about Saturday night drinks? Here I have included a direct story from the book. 

“Framed practically, let’s say that you are a student cramming for an exam on Monday. Diligently, you study all of the previous Wednesday. Your friends beckon you to come out that night for drinks, but you know how important sleep is, so you decline. On Thursday, friends again ask you to grab a few drinks in the evening, but to be safe, you turn them down and sleep soundly a second night. Finally, Friday rolls around—now three nights after your learning session—and everyone is heading out for a party and drinks. Surely, after being so dedicated to slumber across the first two nights after learning, you can now cut loose, knowing those memories have been safely secured and fully processed within your memory banks. Sadly, not so. Even now, alcohol consumption will wash away much of that which you learned and can abstract by blocking your REM sleep.

How long is it before those new memories are finally safe? We actually do not yet know, though we have studies under way that span many weeks. What we do know is that sleep has not finished tending to those newly planted memories by night 3. ”

- Excerpt From: Matthew Walker. “Why We Sleep: Unlocking the Power of Sleep and Dreams.”

Further Reading 

If you liked this article I recommend reading the entire book, as it’s full of fantastic snippets of information. Changing my sleep has had such a huge impact on my memory, concentration and creativity and I truly hope that reading this encourages you to continue to prioritise it. 

If you want to read the book, you can access it here: 

Amazon: https://amzn.to/2XSzFZ5

Audible: https://adbl.co/3ioUa9j

Or you can even undertake Matthew Walkers new Masterclass “The Science of Better Sleep”: https://bit.ly/3oZ9Q5t

Unfortunately I’m not sponsored by any of these links, I’m just trying to help! 

[matcross]

#WIP: After a bit of a hand holiday I've had another look at the 'petrol pump gloves' design and decided to switch approach from card-cut to lino, all those lines were going to be tricky with a blade, will save card-cuts for a project with silhouettes and texture. . petrol pump gloves - hitching a ride with a gust of wind . . . #digitalsketch #linocut #micropoem #listeningto #whywesleep #matthewwalker https://www.instagram.com/p/B1HGsXQnd9Z/?igshid=1nb1rvx1vjuu8

[parentingroundabout]

Roundabout Roundup: Great American Pop Culture Quiz Show, Why We Sleep, Car and Truck Remotes

[spooningmoon]

EXCITED! Finally got my hands on the audiobook for WHY WE SLEEP by neuroscientist Matthew Walker (former professor of psychiatry at Harvard). Thom Yorke suggested this book! Some of you have been on the receiving end of my “get more sleep” or “take naps” lectures. I’m excited to learn about more reasons to yell at my myself and loved ones. But really I’m looking forward to further understanding beyond the obvious...why we sleep. Sharing this in case anyone else wants to read (or listen to) it, too! Moonpie is my eternal hero with his 17+ hours of sleep per day hahaa @michaelhausler #sleep #neuroscience #whywesleep #whywesleepbook #whywesleepmatthewwalker #matthewwalker #neurophysiology #sleepresearch #brainactivity #thomyorke #droppingscience https://www.instagram.com/p/B7OelOilIcJ/?igshid=1aei3hrogouqq

[homejourneydestination]

I have been oflline a lot lately. No excuse. But that does not mean I have not been reading. One of the books was "Why we sleep" by Matthew Walker . Have you read it? It is such a fun book, I really enjoyed it and learned a lot. To someone who is struggling with sleep it helped a lot, at least to keep researshing on topic of sleep. But let me tell you something, first step to better sleep is to stop drinking coffee in the afternoon... what an irony, right? . . #whywesleep #matthewwalker #read #bookgram #book #bookphotography #bookstagramusa #balkanbookstagram #booklover #booksbooksbooks #bookstagramcommunity #booknerd #bookish #bookstagram #bibliophile #bibliophilefeatures #igreads #becauseofreading #reviews #review #bookstagramflatlay #bookstagrammers #bookstagram https://www.instagram.com/p/B6noUB5A4I6/?igshid=1opzdejplrsjd

[duranduratulsa]

Now showing on my Halloween 🎃 movie 🎥 marathon...Halloween 5: The Revenge Of Michael Myers (1989) on glorious vintage VHS 📼! #movie #movies #horror #halloween #Halloween5 #halloween5therevengeofmichaelmyers #johncarpenter #michaelmyers #theshape #dominiqueotheningirard #DonaldPleasence #ripdonaldpleasance #elliecornell #danielleharris #BeauStarr #donshanks #tamaraglynn #wendykaplan #jeffreylandman #matthewwalker #troyevans #JonathanChapin #80s #vintage #vhs

[natashatdsamani-blog]

Why we sleep * * * * #whywesleep #matthewwalker #HomeLibrary #bookstagram #bookstagrammer #bookphotograph #bookphotographer #bibliophile #igreads #Reading #reading #read #Book #instabookclub #instabooks #bookworm #booklover #bookaholic #bookaddict #readersofinstagram #Readers #ilovebooks #readtolive #booknerd #booksofig📚📚📚 https://www.instagram.com/p/B6Cx9bsJDNx/?igshid=mj74cfik2614

[pegasusyayinlari]

"Dağınık bir zihin, huzursuz bir yastıktır." - Charlotte Brontë #NiçinUyuruz şirket yöneticilerinin, eğitimcilerin, ebeveynlerin, hükümet yetkililerinin ve geceleri iyi uyuyamayan herkesin okuması gereken bir kitap. #kitap #whywesleep #matthewwalker 📚👉 https://bit.ly/2FlnX09 https://www.instagram.com/p/B2xMTEqJueT/?igshid=pkfatueids8e

[bluestarportland]

Why we sleep