Imagine a daily habit that could help your memory, creativity, mood, and health. Sleep is the habit Matthew Walker champions in his book Why We Sleep. Walker is a sleep scientist who argues that routinely getting less than seven to nine hours can have wide-ranging consequences. The book made me realize how much I had overlooked sleep.
He describes a culture in which too many people regularly sleep too little. In his account, that can affect immunity and may raise the risk of conditions such as diabetes and cardiovascular disease over time.
He also links insufficient sleep to poorer memory, creativity, emotional regulation, and appetite control. The book discusses possible connections with ADHD in children and Alzheimer’s disease in older adults.
It is a sobering read. Walker’s broader point is that we have built routines that often work against a basic human need.
He discussed these ideas on Joe Rogan's podcast. If you do not want to read the book, that interview offers an introduction to his argument.
One theme that stayed with me is the importance of a regular circadian rhythm, the roughly 24-hour cycle that helps regulate when we feel alert and sleepy.
A consistent bedtime and wake-up time may help, including on weekends. Sleeping in at weekends may not fully make up for lost sleep during the week and can make Monday mornings harder. If I need to wake early, I try to go to bed earlier too.
NIH MedlinePlus lists 12 recommendations for better sleep:
- Keep a regular schedule. Go to bed and wake up at roughly the same time each day.
- Exercise regularly, but not too close to bedtime. Walking or cycling for about 30 minutes can help; try to finish a few hours before bed.
- Avoid caffeine and nicotine. Coffee, tea, cola, and chocolate contain caffeine, whose effects can last for hours. Nicotine is also a stimulant and can disrupt sleep.
- Avoid alcohol before bed. It may make you feel relaxed at first, but it can leave you sleeping more lightly.
- Avoid large meals and too many drinks late at night. Indigestion or frequent bathroom trips can interrupt sleep.
- If possible, discuss medicines that disturb your sleep with a professional. Some medicines and remedies can affect sleep patterns.
- Avoid late-afternoon naps. A nap can help when you are tired, but a late one may make it harder to fall asleep at night.
- Make time to wind down. Reading, music, a podcast, or meditation can be part of a bedtime routine. I also try to put screens away before bed.
- Try a warm bath before bed. Cooling down afterward may make you sleepy, and the bath itself can help you relax.
- Make your bedroom comfortable. Reduce noise and bright light, and pay attention to your mattress and room temperature.
- Get daylight. Time outdoors, especially in the morning, can help regulate your sleep cycle. I also try to limit bright screens in the hour or two before bed.
- Do not stay in bed worrying about sleep. If you have been awake for a while, get up and do something relaxing until you feel sleepy.
I have been trying these habits for about six months, since my personal trainer first suggested them. The book made me take sleep even more seriously. I now aim to go to bed around 11 p.m., even on weekends. I usually fall asleep in about half an hour and wake shortly before my 8 a.m. alarm, giving me roughly eight to nine hours in bed.
I feel more energetic, creative, and at ease. I am happier, get more done, and notice the difference in my work too.
Walker convinced me to treat sleep as a basic need rather than something I can overcome with willpower. I have learned that I do better when I give it the time it deserves.