[Book] Why We Sleep

Physical health 3 pillars: sleep, diet, exercise

“More than a third of adults in many developed nations fail to obtain the recommended seven to nine hours of nightly sleep”

“These discoveries have taken me on wonderful, privileged, and unexpected journeys inside and outside of academia—from being a sleep consultant for the NBA, NFL, and British Premier League football teams; to Pixar Animation, government agencies, and well-known technology and financial companies.”

顶尖医生给顶尖运动员看病，中产医生给普通中产看病。我们可触及的圈子里接触的都是和自己相近阶层的人

“An adult’s owlness or larkness, also known as their chronotype, is strongly determined by genetics.”

命运的不公，不仅被基因写在明处（比如颜值、智商），还被基因写在暗处（比如energy的程度，生物钟的设定）

“forgetting is not just beneficial to delete stored information we no longer need. It also lowers the brain resources required for retrieving those memories we want to retain, similar to the ease of finding important documents on a neatly organized, clutter-free desk.”

遗忘的意义

“Practice does not make perfect. It is practice, followed by a night of sleep, that leads to perfection.”

劳逸结合是最高效的

I was once fond of saying, “Sleep is the third pillar of good health, alongside diet and exercise.” I have changed my tune. Sleep is more than a pillar; it is the foundation on which the other two health bastions sit. Take away the bedrock of sleep, or weaken it just a little, and careful eating or physical exercise become less than effective, as we shall see.

“In the Northern Hemisphere, the switch to daylight savings time in March results in most people losing an hour of sleep opportunity. Should you tabulate millions of daily hospital records, as researchers have done, you discover that this seemingly trivial sleep reduction comes with a frightening spike in heart attacks the following day. Impressively, it works both ways. In the autumn within the Northern Hemisphere, when the clocks move forward and we gain an hour of sleep opportunity time, rates of heart attacks plummet the day after. A similar rise-and-fall relationship can be seen with the number of traffic accidents, proving that the brain, by way of attention lapses and microsleeps, is just as sensitive as the heart to very small perturbations of sleep.”

睡眠对心脏和大脑的影响超过我的想象

睡得不好，大脑就primitive

“The first function involves nursing our emotional and mental health, and is the focus of this chapter. The second is problem solving and creativity, the power of which some individuals try to harness more fully by controlling their dreams, which we treat in the next chapter.”

REM睡眠和dreaming的作用

“In short, emotions in appropriate amounts make life worth living. They offer a healthy and vital existence, psychologically and biologically speaking. Take them away, and you face a sterile existence with no highs or lows to speak of. Emotionless, you will simply exist, rather than live.”

“there was no objective benefit of these sleeping pills beyond that which a placebo offered.”

“Mother Nature spent millions of years implementing this essential physiological need. To think that bravado, willpower, or a few decades of experience can absolve you (a surgeon) of an evolutionarily ancient necessity is the type of hubris that, as we know from the evidence, costs lives.”

willpower不要用错地方