Thread by @Tobias222225

1) Some weeks ago, I finished ‘Why We Sleep’ by neuroscience professor Matthew Walker. It was a complete eye-opener. Like many of the people here on Twitter, I like to work long hours and don’t mind working late and getting up early, while comprising on sleep

2) However, this book underlines how essential it is to get 7 to 9 hours of sleep every night for athletic & cognitive performance, immune system, happiness, staving off depression and illness, weight control, and longevity. I’ve always known sleep was vital, but I was gobsmacked

3) After finishing this book I’ve made many changes to my sleep hygiene, and so far I feel fitter, sharper, happier, and more present. I sleep on average 8 hours every night. Placebo or not, I’ll take it. The changes I’ve made are simple, you can also implement them if you’d like

4) A) Try going to bed at the same time every day. Don’t deviate too much, Walker says this is the most important rule. Set a timer if needed. B) Turn away the screens and turn down the lights in your room before bedtime to release melatonin

5) C) wind down for an hour with a book or music. D) Ensure your room is cold, 16-19 degrees is the sweet spot. E) If your room is not pitch black, buy an eye mask. I did this last week and I’ve slept better than ever before although I was skeptical until the very end

6) F) Don’t exercise 2 hours before bed, however a hot or shower will do you good. G) Don’t chill in your bed during day time, your mind starts anchoring it with being awake. H) No big meals before bedtime, digesting may prevent you from entering deep sleep (just like light will)

7) I hope this thread might help some of you out there. Sleep is the cornerstone of a functioning body and it’s a shame that we idolize people that burn the candle in both ends by compromising on it

#Whywesleep #matthewwalker

8) Two additional tips I forgot to mention. I) Try not drink coffee after 1300, as it can take your body up to 10-11 hours to clear it from the blood stream. J) No alcohol 2 hours before bedtime, ideally more. Both prevent your body from entering deep sleep