Author: Matthew Walker is a British scientist and professor of neuroscience and psychology at the University of California, Berkeley. He is an expert in the field of sleep and has conducted extensive research on the topic, publishing numerous scientific papers and co-founding the Center for Human Sleep Science.
Book: Why We Sleep is a scientific exploration of the importance of sleep in our lives. The author draws on his extensive research to provide a comprehensive overview of the different stages of sleep and their functions. He also discusses the consequences of sleep deprivation and presents evidence for the critical role of sleep in our physical and mental health. In addition, the book delves into the complex topic of dreams and their impact on our emotional and cognitive functions. The writing style is clear and accessible, making the scientific concepts easy to understand. The book concludes with practical advice for optimizing our sleep habits to improve our overall well-being. Overall, "Why We Sleep" offers a compelling case for prioritizing sleep and its benefits for our daily lives.
Opinion: Not prioritizing sleep has been the worst mistake I have made in the past 5/10 years, and only after reading this book (and listening to the author´s podcasts) I have realized how sleep deprived I have been for years, and the importance it has for all the aspects of life. I think that only when you truly understand the mechanics of sleep and you track it accurately, you really try to prioritize it enough. The only thing I missed in the book was a deeper analysis of physical performance (e.g., implications / mechanics of sleep in strength, endurance, speed, muscle recovery, etc.). Even without that, I would recommend this book to virtually everyone, especially to those who boast about getting very few hours of sleep each night (some students, most finance professionals).
Finally, see in the comments section some interesting facts about sleep I have found in the book:
[1] 10 days at 6h/night reduces performance as much as 24h straight with no sleep (p.136)
[2] The amygdala activates ~60% more when sleep deprived – we become more emotional (p.146)
[3] Sleep deprivation reduces ~40% the creation of new memories after a learning bout (p.153)
[4] Sleep deprivation reduces concentration of leptin (the hormone that makes us feel full after eating), and increases Ghrelin (the hormone that makes us hungry) (p.172)
[5] Sleep deprivation make your testosterone levels reduce as if you were 10 years older (p.178)
[6] Reading at night with an iPad instead of a physical book, postpones melatonin segregation (the hormone that gives us the timing of sleep) ~3h (p. 267)
[7] Alcohol inhibits REM sleep – when your brain processes new learnings and motor skills from the day and regulates your emotions (p.270)
[8] Hot baths before bed can increase 10-15% Deep NREM sleep (p.277)
[9] The NASA has shown that a nap of ~30 minutes can increase alertness during the afternoon 50% and task performance 34% (p. 303)
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