Why We Sleep: Unlocking the Power of Sleep and Dreams

by Matthew Walker

sleep is the single most effective thing we can do to reset our brain and body health each day—Mother Nature’s best effort yet at contra-death.

For every day you are in a different time zone, your suprachiasmatic nucleus can only readjust by about one hour.

To successfully initiate and maintain sleep into the night, as described in chapter 2, your core temperature needs to decrease by 2 to 3 degrees Fahrenheit, or about 1 degree Celsius.

reduce anxiety-provoking thoughts and worries by learning to mentally decelerate before bed,