How to sleep well:
- regularity (always go to bad at the same time)
- keep it cool (~18C).
- Things that deteriorate the quality of our sleep: alcohol, sleeping pills and caffeine (caffeine digests for a very long time, some people who are slow caffeine metabolizers ( a specific gene mutation) shouldn't drink coffee at all, others should have last cup of coffee mid day the latest)
Sleep is a Swiss army knife of health: • during daylight savings, one hour lost causes ~20% more heart attack, car accidents etc. • There is an army of kill-cells that get rid of i.e. carcinogenic masses from our body and if you reduce sleep to 4 hours the activity of it plummets by 70%. • During the deep sleep, our mind is creating the longest waves. On top of them, there is a very strong burst of electric activity is happening. (photo below) This has a function of bringing ideas from shorter-term memory (hippocampus) to longer-term memory.
Sources: I took this ideas from Matt Walker TED talk, podcasts with Matt Walker on Kevin Rose and Joe Roggan shows