📖The Sleep Revolution

(sleep deprivation may lead to higher bug rate, which leads to more time spent debugging. so you don’t win anything by staying up late)

surrender to sleep

you can’t restore sleep deprivation damage by sleeping more on the weekends. the damage is done and you can’t revert it

“I’ll sleep when I’m dead”

you’re in marathon, not a sprint---think sustainability

vacations (as any rest) are important, too

(creativity works better when you’re rested)

sleep deprivation has the same effect as alcohol

_ (Alarm clock is harmful to sleep)

[…] alarm clocks […] are workarounds to get us up when we’re not able to wake up naturally. ---Arianna Huffington, The Sleep Revolution, p.46

alarm clocks cause adrenaline secretion which can help us wake up and even feel fresh sometimes but quickly wears out, so you’re sleepy again. Adrenaline also leads to heart issues.

Caffeinated by Murray Carpenter

sleep is cast as masculinity

• “heroic wakefulness” or “manly stamina”

• from industrial revolution

people often worked 24+ hour work shifts before. Now we understand it’s impossible to operate effectively for so long. Yet, we subject ourselves for long periods without sleep voluntarily.

Heroic events might require conquering sleep as a one-time event (and are praised appropriately). But we do see sleep conquering as an everyday virtue.

By being overworked, you say (and feel) you’re important.

(This view of sleep is likely a product of orange)

“sleep is for the benefit of wake”

“if you value your brain, get more sleep” (p.103)

“We found […] that poor sleep quality was associated with an increased rate of decline in brain volumes over three to five years. The question is whether poor sleep quality is a cause or an effect of changes in brain structure, or if the relationship is bidirectional.” (p.104)

_

Never waste any time you could spend sleeping.

---Frank Knight, Cofounder of Chicago School of Economics

Sleep deprivation damages attention span and several other aspects that could not be recovered with even three days of recovery sleep. (p.105)

Sleep deprivation not only makes you forget, but can actually create false memories.

Sleep deprivation may lead to cancer spreading faster. (it’s not tumor, but immune system reaction that causes this) (p.112)

sleep deprivation

• overweight

• diabetes

• harder to quit smoking

it’s hard to know when you’re unproductive

“Women are more sensitive to the highs and lows of relationships, so women show a link between relationship functioning and sleep. […] For men, sleep has an effect on their functioning, so that affects their relationship.” (p.192)

Meditation Without Gurus by Clark Strand

Pressfield₂₀₁₂

eating schedule can be used to adjust circadian rhythms

• when plenty of food—light controls

• when scarce—awake when food is available

• “a period of fasting with no food at all for about 16 hours is enough to engage this new clock”

• or Argonne Anti-Jet-Lag Diet

fly in the afternoon if going to west; fly in the morning if going to east.