Book Review and Summary: Why We Sleep by Dr. Matthew Walker

A living being is most vulnerable to the innumerable dangers in its surroundings while it is asleep. Further, a sleeping creature cannot hunt, eat or indulge in reproduction. In spite of that every species studied to date sleeps. Why is that so? Has evolution made a blunder by incorporating sleep in living organisms? Obviously not. Benefits of sleep outweigh, by wide margins, the obvious hazards caused by it. Sleep does vast variety of functions, without which it is not possible for brain and body to work. Not surprisingly, humans are the only species that intentionally deprive itself of sleep.

In the book 'Why We Sleep', Dr. Matthew Walker, a sleep researcher for two decades, explains innumerable functions of sleep and detrimental effects of lack of it. He unravels the underlying science along with description of numerous experiments supporting these findings. The brilliance of the author is reflected in his ability to explain the complex science of sleep without the use of any jargon. The book is, therefore, comprehensible and interesting even to someone with no background in biology, or science in general. The book is for everyone to read, understand, implement and marvel at the fascinating science of sleep. It seems that there is not a single function or organ in the body that is not affected by sleep. Dr. Walker convinces the reader that sleep, truly, is the universal healthcare provider.

On the negative side, the reader may feel the possibility that the researchers, including the author, might have been partially affected by confirmation bias while performing a few of the experiments. But that does not damage, in any way, the foundation of the importance of sleep that Dr. Walker effectively constructs in the mind of the reader.

Why We Sleep is one of the most useful books one can come across, because, all you have to do to implement the learning is to take sound and regular sleep, whereas the benefits are enormous. The book is more than capable of inspiring you to sleep adequately.

The most noticeable phenomena demonstrated in the book are summarised here, many of which may surprise the reader:

• Mother nature has spent millions of years implementing physiological need of sleep in all species, and humans require around 8 hours of sleep daily. Those who believe that they can function efficiently with significantly lesser sleep are mistaken. There is no scientific evidence that any drug, device or willpower can help you function with less sleep without compromising on performance and health. Power naps and caffeine can only momentarily help to increase concentration.

• A sound sleep of around 8 hours a day is much more important than good diet and exercise. Careful eating or physical exercise become ineffective, if sleep is inadequate or poor.
• Detrimental effects of sleep deprivation: increases risks of Alzheimer’s disease, cancer, diabetes, depression, and cardiovascular diseases; cripples metabolism and causes weight gain; causes early loss of reproductive ability and accelerates ageing; damages the immune system; and causes emotional instability. Chronic sleep loss can erode a person’s genetic code, which is the very essence of the person’s self.

• Benefits of sound and adequate sleep: enhances memory, learning capacity and creativity; lowers the risk of cancer, dementia, heart attacks and diabetes; strengthens immune system; improves metabolism and helps in maintaining right weight; helps recover from emotional trauma; and reduces depression and anxiety.

• Ideal time to hit the sack varies for individuals and is determined by genetics. Some are naturally early-to-bed-early-to-rise types, whereas some are hard-wired to sleep and wake up late. Unfortunately, the ‘late risers’ are considered lazy, which is not true in most cases. Also, most of the ‘late risers’ suffer from permanent sleep deprivation since our schedules run according to the timing of ‘early risers’.

• Sleep times of the same individuals vary in different phases of life. The same person’s ideal sleep time is earlier during childhood, later during teenage, and again earlier in old age as compared to sleep time during his youth.

• Early morning school timings cause tremendous harm to children’s brains and bodies, since young children are biologically required to sleep more and until late. Dr. Walker recommends late start timings for schools.

• We are biologically biphasic sleepers, meaning, our alertness dips in the afternoon. It is natural and beneficial to take a nap in the afternoon.

• Can you function optimally without caffeine (mainly coffee and tea) before noon? If the answer is “no”, then you may be self medicating your state of chronic sleep deprivation.

• Alcohol is a powerful suppressor of sleep, unlike what the drinker feels. The sleep caused by alcohol is, in fact, sedation similar to that caused by anesthesia, which does not provide the full benefits caused by natural sleep.

• Lapse in concentration while sleep deprived is a major reason for road accidents. Dr. Walker advises to never drive while sleep deprived. Sadly, governments fail to spread awareness about this.

• Older adults need less sleep is a myth. In fact, they are not able to generate adequate sleep. Being not able to generate adequate sleep is not the same as requiring less sleep.

• With chronic sleep restriction over months or years, the individuals actually acclimate to their poor performance, lower alertness and reduced energy levels. That low-level becomes their accepted norm. Therefore, they don’t realise that they are sleep deprived.

• Many people’s notion of “sleeping it off” on weekends to payoff their weeknights sleep debts is wrong. The brain is incapable of bringing itself full recovery.

• Sleeping pills do not produce effective natural sleep. They sedate the patient, like alcohol. Such sleep do not provide the same benefits of natural sleep. Additionally, their side effects outweigh their benefits. Dr. Walker recommends non-pharmacological treatments over sleeping pills.

• Under-slept employees are less productive, less motivated, less creative, less happy, lazier and more unethical. Businesses and countries lose billions of dollars on account of sleep-deprivation of workers. Dr. Walker recommends more sleep-friendly policies by organisations such as flexible timings, nap rooms etc., which are being implemented by highly reputed organisations such as Google, Nike, NASA, etc.

• Medical students, during their extremely hectic residency programs of internship, have to go through a lot of sleepless nights. This causes tremendous harm to these doctors and patients, and even causes numerous deaths.

• The author has indicated various methods, both traditional and using state-of-the-art technologies, by which we can improve our sleep. He also recommends inclusion of sleep in education courses and more efforts from the governments for generating awareness for sleep.

Tips for better sleep recommended by Dr. Matthew Walker:

• Go to bed and wake up at the same time everyday, irrespective of weekends or weekdays. This is the single biggest recommendation.

• Exercise is great. But not later than two to three hours before bedtime.

• Avoid caffeine and nicotine (coffee, colas, certain teas and chocolates), especially late in the day.

• Avoid alcoholic drinks, especially before bedtime.

• Avoid large meals and beverages late at night.

• Don’t take naps after 3 pm.

• Engage in relaxing activities before bed, such as soothing music, reading etc.

• Dark bedroom, cool bedroom, gadget-free bedroom.

• Take a warm bath before bed.

• Have sunlight exposure during the day.

• For those who can’t sleep easily: Don’t lie in bed awake. If you cannot sleep after some time, get up and do some relaxing activities. This will reduce anxiety. Place the clock such that you do not frequently watch the time.

• If possible, avoid medicines that delay or disrupt your sleep. Talk to your doctor about this.