Bill Gates's Reviews > Why We Sleep: Unlocking the Power of Sleep and Dreams
Why We Sleep: Unlocking the Power of Sleep and Dreams
by
by

Back in my early Microsoft days, I routinely pulled all-nighters when we had to deliver a piece of software. Once or twice, I stayed up two nights in a row. I knew I wasn’t as sharp when I was operating mostly on caffeine and adrenaline, but I was obsessed with my work, and I felt that sleeping a lot was lazy.
Now that I’ve read Matthew Walker’s Why We Sleep, I realize that my all-nighters, combined with almost never getting eight hours of sleep, took a big toll. The book was recommended to me by my daughter Jenn and John Doerr. Walker, the director of UC Berkeley’s Center for Human Sleep Science, explains how neglecting sleep undercuts your creativity, problem solving, decision-making, learning, memory, heart health, brain health, mental health, emotional well-being, immune system, and even your life span. “The decimation of sleep throughout industrialized nations is having a catastrophic impact,” Walker writes.
I don’t necessarily buy into all of Walker’s reporting, such as the strong link he claims between not getting enough sleep and developing Alzheimer’s. In an effort to wake us all up to the harm of sleeping too little, he sometimes reports as fact what science has not yet clearly demonstrated. But even if you apply a mild discount factor, Why We Sleep is an important and fascinating book.
Because this is a short review, I’ll answer a few questions that I suspect are top of mind for you.
Does everyone really need seven or eight hours of sleep a night? The answer is that you almost certainly do, even if you’ve convinced yourself otherwise. In the words of Dr. Thomas Roth, of the Henry Ford Hospital in Detroit, “The number of people who can survive on five hours of sleep or less without impairment, and rounded to a whole number, is zero.”
Why do we sleep? After all, when you’re sleeping—and all animals do—you can’t hunt, gather, eat, reproduce, or defend yourself. Yet Walker concludes that the evolutionary upsides of sleep are far greater than these downsides. In brief, sleep produces complex neurochemical baths that improve our brains in various ways. And it “restocks the armory of our immune system, helping fight malignancy, preventing infection, and warding off all manner of sickness.” In other words, sleep greatly enhances our evolutionary fitness—just in ways we can’t see.
What can I do to improve my sleep hygiene?
- Replace any LEDs bulbs in your bedroom, because they emit the most sleep-corroding blue light.
- If you’re fortunate enough to be able to control the temperature where you live, set your bedroom to drop to 65 degrees at the time you intend to go to sleep. “To successfully initiate sleep … your core temperature needs to decrease by 2 to 3 degrees Fahrenheit,” according to Walker.
- Limit alcohol, because alcohol is not a sleep aid, contrary to popular belief. While it might help induce sleep, “alcohol is one of the most powerful suppressors of REM [rapid-eye-movement] sleep,” Walker says.
- If you can possibly take a short midday nap like our ancestors used to and some Mediterranean and South American cultures still do, you should (but no later than 3 pm). It will likely improve your creativity and coronary health as well as extend your lifetime.
It took me a little longer than usual to finish Why We Sleep—ironically, because I kept following Walker’s advice to put down the book I was reading a bit earlier than I was used to, so I could get a better night’s sleep. But Walker taught me a lot about this basic activity that every person on Earth needs. I suspect his book will do the same for you.
Now that I’ve read Matthew Walker’s Why We Sleep, I realize that my all-nighters, combined with almost never getting eight hours of sleep, took a big toll. The book was recommended to me by my daughter Jenn and John Doerr. Walker, the director of UC Berkeley’s Center for Human Sleep Science, explains how neglecting sleep undercuts your creativity, problem solving, decision-making, learning, memory, heart health, brain health, mental health, emotional well-being, immune system, and even your life span. “The decimation of sleep throughout industrialized nations is having a catastrophic impact,” Walker writes.
I don’t necessarily buy into all of Walker’s reporting, such as the strong link he claims between not getting enough sleep and developing Alzheimer’s. In an effort to wake us all up to the harm of sleeping too little, he sometimes reports as fact what science has not yet clearly demonstrated. But even if you apply a mild discount factor, Why We Sleep is an important and fascinating book.
Because this is a short review, I’ll answer a few questions that I suspect are top of mind for you.
Does everyone really need seven or eight hours of sleep a night? The answer is that you almost certainly do, even if you’ve convinced yourself otherwise. In the words of Dr. Thomas Roth, of the Henry Ford Hospital in Detroit, “The number of people who can survive on five hours of sleep or less without impairment, and rounded to a whole number, is zero.”
Why do we sleep? After all, when you’re sleeping—and all animals do—you can’t hunt, gather, eat, reproduce, or defend yourself. Yet Walker concludes that the evolutionary upsides of sleep are far greater than these downsides. In brief, sleep produces complex neurochemical baths that improve our brains in various ways. And it “restocks the armory of our immune system, helping fight malignancy, preventing infection, and warding off all manner of sickness.” In other words, sleep greatly enhances our evolutionary fitness—just in ways we can’t see.
What can I do to improve my sleep hygiene?
- Replace any LEDs bulbs in your bedroom, because they emit the most sleep-corroding blue light.
- If you’re fortunate enough to be able to control the temperature where you live, set your bedroom to drop to 65 degrees at the time you intend to go to sleep. “To successfully initiate sleep … your core temperature needs to decrease by 2 to 3 degrees Fahrenheit,” according to Walker.
- Limit alcohol, because alcohol is not a sleep aid, contrary to popular belief. While it might help induce sleep, “alcohol is one of the most powerful suppressors of REM [rapid-eye-movement] sleep,” Walker says.
- If you can possibly take a short midday nap like our ancestors used to and some Mediterranean and South American cultures still do, you should (but no later than 3 pm). It will likely improve your creativity and coronary health as well as extend your lifetime.
It took me a little longer than usual to finish Why We Sleep—ironically, because I kept following Walker’s advice to put down the book I was reading a bit earlier than I was used to, so I could get a better night’s sleep. But Walker taught me a lot about this basic activity that every person on Earth needs. I suspect his book will do the same for you.
3194 likes · Like
∙
flag
Sign into Goodreads to see if any of your friends have read
Why We Sleep.
Sign In »
Reading Progress
Started Reading
December 10, 2019
– Shelved
December 10, 2019
–
Finished Reading
Comments Showing 1-50 of 58 (58 new)
message 1:
by
Tõnu
(new)
-
rated it 4 stars
Dec 12, 2019 09:53AM

reply
|
flag
*


A mind blowing and fascinating book about sleep which I believe 21st century is in need of it more than ever before.

I would just simply like to thank you for helping to change the world for the better. By setting up organizations you are helping to put the world on track to become a better place. Your work is amazing and please keep this going. Thank you very much.
Patrick Naidoo, Australia


Surely sleep deprivation is likely to have a role in anything involving the core body functioning etc, however sometimes the book ends up giving the false overall idea that is the only and main factor at play. Which of course is partial and in some cases not scientifically demonstrated.
None the less Why We Sleep remain one of this year (or well next year I guess) must-read, because his little possible flaws do not undermine the overall value of a book, and its effort to place our common relation with sleep in general in a new and more aware perspective. For sure there are too many wrong aspects in how we relate to this vital body function.


I don't necessarily buy into all of Walker's reporting, such as the strong link he claims between not getting enough sleep and developing Alzheimer's
Isn't it because a protein toxin called "beta-amyloid" is flushed in our brain while sleeping? Thus, lack of sleep causes build up. There are studies about this.





One painful point of science is that it's by definition convergent. If we'd have tracked the sleep patterns of people later diagnosed with AD, we'd know. We're getting there. I know lits of science book authors tend to cherry-pick to make their point, but intuitively I'm on board with sleep-deprivation's bolstering of dementia-related disease. People who beat themselves up... well, beat themselves up. It's up to each of us (in a perfect world world) to decide what's worth it for us, and what's not.









Back to the firts day we are friends. You are a BABY. Your mother calls you "Lol Lol CUTE". Every night, you will never sleep if your mother doesn't answer you why we needs to sleep by this book.

Even though the conclusions is just like Mr. Gates describes it I feel that this wasn't addressed with enough detail; maybe just the evidence is not there yet in order to proclaim this conclusion more definitely.
