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cinefan

Great gift!

Recenserad i Tyskland 🇩🇪 den 8 januari 2023

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Good read.

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Dr T Quin

This is a book with a message

Recenserad i Storbritannien den 28 augusti 2020

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I don’t think I’ve ever given a book 5 stars. This book isn’t especially well written and in places lacks rigour, however it has a message we must all take on board.

If you struggle with sleep, either because you don’t find the time to sleep or because of an underlying physiological or psychological cause, or if you are concerned about the welfare of your employees, or if you have any responsibility for health or education, this is a book you should read.

It’s a scary book. Sleep deprivation is the norm in our society. We need to understand the damage this causes to our quality of life and life expectancy. From the numbers, sleep deprivation is a more serious pandemic than Covid 19.

Perhaps this is hyperbole? Perhaps I’ve drunk the Kool Aid? Perhaps not.

Walker has a message he wants to get across, but in the process he also provides a good understanding of why we need sleep, and why we need to dream. An interesting point the book raises early on: perhaps the question isn’t why we (and all animals) need sleep, but rather why do we wake into consciousness? Why do we need a waking state?

Before artificial lighting, the onset of evening would start the body’s sleep preparation process, in particular by regulating the production of melatonin. Modern “white” LEDs have made the situation worse compared to the softer, longer wave length light from tungsten filament bulbs. The higher blue content delays the production of melatonin needed for sleep. Computer screens, phones, and other modern devices have the same problem. Reading by iPad is much worse than reading a paper book, significantly depressing levels of melatonin.

One of sleep’s functions is to ensure that what we learn during the day is absorbed into our long term memories. Walker reports studies that show how detrimental sleeping pills are to this night-time learning retention. Sedation is not the same as sleep.Sleeping pills promote sedation, not natural sleep: brain wave recordings show that these are two very different states.

Worse is the impact of (commonly subscribed) sleeping pills on our health. Even when all confounding factors are accounted for, light users of sleeping pills were 3.6 more likely, and heavy users of sleeping pills 5.3 times more likely, to die within the 2.5 year test period than non users. Those who took sleeping pills were 40% more likely to die of cancer during the test period.

If you have adolescent children, or if you recall your own adolescence, you’ll appreciate how hard it is for an adolescent to get up at what an adult might consider a “normal” time. Walker graphically describes the damage caused to a child’s development through early starts and the benefit of delaying school to a time that fits in with an adolescent’s circadian rhythm. The problem is worse for disadvantaged children, who are more likely to be bussed to school and so have to rise even earlier. In the US, traffic accidents are a leading cause of death in school children, where pupils frequently drive themselves to school. When school start times were delayed, the death rate reduced. The benefit was greater than the introduction of antilock brakes.

There is a strong link between insufficient sleep and ADHD, given that the symptoms are so similar. Studies quoted by Walker indicate that 50% of those diagnosed with ADHD in fact have a sleep disorder. Aderall and Ritalin are commonly prescribed for ADHD, but these are powerful stimulants and so often make matters worse.

Perhaps of most concern is the attitude toward doctors and health workers. It’s not uncommon for a junior doctor (which covers most doctors you will meet) to work 24 hour shifts. Why? The gruelling hours and the residency programme doctors are subject to, both in the US and here in the UK, was instigated by William Stewart Halsted in 1889 at Johns Hopkins hospital. But Halsted was a cocaine and morphine addict. His relentless drive was the result of his cocaine addiction.

After 22 hours, performance deteriorates to the level of someone who is legally drunk. One in 20 residents will kill a patient through lack of sleep.

The book offers only limited advice to those who struggle to get a good night’s sleep, though the appendix gives twelve ideas on how we can help ourselves achieve the necessary 8 hours. Here’s a summary (I don’t think I’m breaching copyright; rather that Walker would appreciate the evangelism):
1. Go to bed and get up at the same time each day
2. Exercise regularly, but not in the hours before you go to bed
3. Avoid caffeine and nicotine
4. Avoid alcohol, particularly before bed
5. Avoid large meals in the hours before bed
6. If possible, avoid medicines with an adverse impact on sleep
7. Don’t take a nap in the last 9 hours of the day
8. Relax and unwind in the hours before bed
9. A hot bath before bed can encourage appropriate body temperature regulation
10. Keep the bedroom dark and relatively cool
11. Have the right light exposure: sunlight or white/blue light in the day, warmer/softer (crepuscular) light in the evening
12. Don’t lie in bed awake. Get up and do something relaxing until you feel sleep

The emphasis of the book is on society’s atrocious attitude to sleep: that sleep is a waste of time, that real men (and women) don’t need 8 hours sleep.

Society has to change. We have to change.

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Real 12 stepper

I’m now romancing sleep!

Recenserad i USA 🇺🇸 den 17 januari 2023

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A friend recommended this book. I was hesitant. Sleep? Meh. I have never been more wrong. Mr. Walker, if you’re reading this- Thank you! Sleep? Hell ya! Let’s go to bed!

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Amber meltzer

Very educational!

Recenserad i USA 🇺🇸 den 21 januari 2023

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Love it! It was recommended by my doctor,and I can’t put it down! Received it today😀

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Willow

Brilliant book, life saver.

Recenserad i Storbritannien den 14 januari 2023

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Really well written, easy to understand. Sleep is THE most important thing and this book tells you why. A literal life saver. Why dont we all know this stuff?

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Dan

Everyone should read this book

Recenserad i USA 🇺🇸 den 12 december 2022

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The connection between health and sleeping well is far stronger than I ever imagined. This book is based on hard scientific research, much of it by the author himself and his team at UC Berkeley. It explains how sleep works, how sleep affects our health and what we can do to improve our sleep efficiency. I found it to be an interesting page turner. I am an 85 yr. old male, and my sleep has improved significantly after reading this book.

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Verna Knapp

Loaded with things we all need to know. Scientifically sound.

Recenserad i USA 🇺🇸 den 10 december 2022

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This sleep researcher is presenting what he knows about sleep after more than 20 years of work in the field. Much of what is popularly believed is wrong, and we are harming ourselves as a result. After reading this, I made some changes that fixed my many problems with getting enough sleep. As a result I'm much more energetic, life is far more pleasant for me, and I'm very glad I read this book.

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T. Le

Excellent information and fascinating read

Recenserad i USA 🇺🇸 den 23 december 2022

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Even after listening to extensive podcasts on the subject, this book includes much more detail and insight making it a must read for anyone wanting to improve on a healthy lifestyle by living smarter and better.

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Sonia

Muito interessante

Recenserad i Spanien 🇪🇸 den 2 december 2022

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Este livro é um guia incrível no que toca à temática do sono. Tem informação muito útil e interessante, para não falar de que se trata de um tema muito importante.

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Kapil

Dispels the wrongly held conventional wisdom about sleep.

Recenserad i Indien 🇮🇳 den 7 september 2022

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Decent book. It explains quite well the importance of sleep and why it is imperative that we get at least 7-8 hours of sleep daily. The author presents the results of large number of studies that highlight the benefits of good sleep and the health problems a lack of sleep can cause. The most prominent help that sleep provides is the strengthening of memory and associations between varied kinds of memories we form.

However, towards the later part of the book, it seems like a advertisement of the benefits of sleep. Although the author presents results of peer reviewed studies, you can't help but feel like it is a propaganda piece.

Nonetheless, the book is a must read and it dispels a lot of our wrongly held myths about sleep.

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Why We Sleep: The New Science of Sleep and Dreams › Kundrecensioner

Kundrecensioner

Why We Sleep: The New Science of Sleep and Dreams

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Why We Sleep: The New Science of Sleep and Dreams

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