Our article today is about a book titled Why We Sleep by Matthew Walker, the first of its kind written by a scientific expert.
Professor Matthew Walker, who has spent twenty years conducting advanced research to solve the mystery of why sleep is important, explores this topic by examining creatures from across the animal kingdom as well as major human studies.
Why We Sleep delves into everything from what really happens in our brains and bodies when we dream to how caffeine and alcohol affect sleep and why our sleep patterns change over the course of our lives. It ultimately reshapes our appreciation for this extraordinary phenomenon that safeguards our existence.
Walker spent four years writing this book, which highlights that sleep deprivation is linked to numerous fatal diseases, including dementia. The book has become a global bestseller, including being a Sunday Times bestseller in the UK and a New York Times bestseller.
The book is divided into four sections:
1. The first section defines what sleep is and its types.
2. The second section answers the question, "Why should we sleep?" and discusses the consequences of not getting enough sleep each night.
3. The third section delves into the world of dreams, addressing questions like how and why we dream and whether dreams play a significant role in our brain's information processing or are merely incidental.
4. The book concludes with a chapter on the societal and individual consequences of disregarding the importance of sleep.
Stages of Sleep
Walker divided sleep into three primary stages: 1. Deep Sleep - 2. Light Sleep - 3. REM Sleep (Rapid Eye Movement)
1. Deep Sleep
To reach this stage, the author recommends going to bed at the same time every day, including weekends, and giving yourself time to relax before sleeping. However, if you delay this schedule on a particular day, you may sacrifice this crucial stage.
Importance of Deep Sleep:
Numerous studies have shown that sleep helps transfer what you learned during the day from short-term memory to long-term memory. Deep sleep consolidates all the information you've gathered throughout the day and stores it in the brain's main memory centers. Sacrificing this stage prevents the brain from transferring this information, causing it to be lost.
After this stage, the brain transitions to the second stage.
2. Light Sleep
During this stage, the brain cleanses itself of all the residues accumulated throughout the day, including certain proteins directly linked to Alzheimer's disease. Not getting enough rest means your brain doesn’t have enough time to eliminate its waste.
If you have already sacrificed the first stage, this stage will instead work to clean up the information you’ve absorbed. This preparation for the next day results in the loss of everything you’ve studied, memorized, or learned throughout the day.
Walker conducted an experiment on two groups of students, giving both groups the same study materials. However, one group was allowed sufficient sleep, while the other was deprived. After two days, they were tested, and the sleep-deprived group performed 40% worse in retaining information.
3. REM Sleep (Rapid Eye Movement)
This stage is characterized by complete paralysis of the body. During this stage, hormones associated with anxiety reach their lowest levels. Thus, good sleep that includes sufficient REM sleep is the best remedy for life's traumatic experiences.
In this stage, the brain connects ideas and generates new ones, making it a productive phase. One of its significant benefits is what the author calls emotional liberation. This stage acts as psychological therapy for suppressed emotions, allowing the brain to confront and process problems.
For example, when we lose someone important, we often dream about them frequently. This is the brain's attempt to release the emotional charge within us to prevent post-traumatic stress disorder. Without REM sleep, painful memories remain distressing. However, thanks to REM sleep and dreams specifically, the brain removes the emotional pain associated with these memories, reducing them to mere information without the emotional charge.
Since the body is paralyzed during dreams, some people wake up before this paralysis wears off. This phenomenon explains many claims of being "visited" or "held down" by an entity during the night. Walker suggests that this is the best explanation for so-called alien abduction experiences.
How to Improve Sleep Quality
Walker offers several tips, including:
- Darkness: Dim the lights in your home, especially in the bedroom, and avoid white light sources like TVs, phones, or laptop screens.
- Cool Temperature: Sleep in a relatively cool room and consider a hot shower before bed, which paradoxically helps lower body temperature.
- Silence: Eliminate noise disturbances, using earplugs if necessary.
Additional advice includes avoiding stimulants (at least 8 hours before bed), alcohol, and heavy meals. Avoid napping after 3 PM and get ample sunlight exposure during the day. If you find yourself unable to sleep, leave your bed and do something productive until you feel drowsy again.
Two Main Factors Affecting Sleep
1. Circadian Rhythm:
This internal clock regulates your daily schedule, determining when your day begins and ends and when it's time to sleep.
2. Adenosine Levels in the Brain:
The urge to sleep is strongly influenced by adenosine levels, which are at their lowest after a good night's sleep and peak roughly 16 hours after waking. The best sleep occurs when these two factors are aligned.
In my opinion, this book is one of the most important you can read on this topic. I highly recommend it to everyone.
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