Review – Why We Sleep By Matthew Walker

If you landed on my blog because you like reading about financial independence or early retirement and are wondering why I’m reviewing a book titled “Why We Sleep”, fear not. 

Here’s the deal – most people are under slept because of the stresses of their job, especially on top of all the other demands of modern life.

I know when I was hammering away at my job in my journeyman years, sleep was often tossed aside.  Many or most of us have done it, or still do it.  Sometimes my job demanded it – overnight shifts, and 7:00 am meetings.

Now that I’m semi-retired and part time at my W2 job, I only wake to an alarm 2 days a week.  Besides being glorious, this book joyfully informed me that the extra sleep I’m now routinely getting will undoubtedly make me healthier and live longer.

That’s why I’m reviewing a book about sleep.  If for no other reason, I’m more convinced than ever you should seek financial independence and/or early retirement to get more sleep.

So about the book.  The title of Dr. Walker’s book is a tad misleading in regards to it’s contents.  Perhaps he should have called the book “This Is Why Your Lack Of Sleep Is Killing You”

Better yet, if he were one of those bloggers who writes the way the SEO algorithms tell them to, he would call it “867 Reasons Why You Need More Sleep”.

Check that, I think there are more like a couple thousand in the book but whose counting.

Embedded in the book is the elevator pitch that surely Walker has used in an elevator before:

Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory, makes you more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious. Are you interested?

You guessed it, the magic pill is sleep….

Sleep has until recently been one of the more enigmatic mysteries of medical science.  But the past 20 years have seen a plethora of new breakthroughs.  This book is chock full of clinical evidence that explains the seemingly endless benefits of sleep, and the scary dangers of not getting enough. 

What I liked most is that Walker has the goods to back up his claims.  He cites statistic after statistic, and tons of new clinical evidence.  I couldn’t help but walk away from this book convinced.

I’m sure many who read the book and the evidence will immediately think “correlation isn’t causation”.  But the sheer number of correlations between sleep and good health and the studies to back them up are overwhelming.  At some point it is causation.

 

About Sleep

In easy to read and often humorous language, Walker explains the difference between NREM (non-REM) sleep and REM sleep and why each is vital.  For instance, NREM is crucial for memory while REM sleep helps the brain overcome past traumatic memories.

He also dives into the research as to what’s happening at the neurological level in each state of sleep.  If it sounds boring don’t worry, his prose is easy for the laymen and actually very engaging.

Walker explains in detail the circadian cycle, how it developed, and why is so crucial to our health.  Like most things that evolved over time with our bodies the circadian cycle serves a valuable purpose, and to think we can just ignore it is foolish and dangerous. 

Walker discusses caffeine, alcohol, melatonin, and sleeping pills among other things, debunking numerous myths and folklore along the way. 

One particularly fascinating section discusses morning larks and night owls, and the differences between them.  If your significant other is a morning person and you’re not, you might think twice about trying to change them.

 

Consequences

As far as what the long-term risks of too little sleep are, the book gets dark.  I say that because most of us, especially in the first world, don’t get enough sleep (8 hours). 

In fact, if you’re like most you probably get less than 7 hours a night and don’t even recognize your sleep deprived state.  It has become your normal.

Individuals fail to recognise how their perennial state of sleep deficiency has come to compromise their mental aptitude and physical vitality, including the slow accumulation of ill health. A link between the former and the latter is rarely made in their mind.

Did you know that the World Health Organization has declared the lack of proper sleep an epidemic throughout industrialized nations?  They’ve also identified any form of night-shift work as a carcinogen, due to circadian disruption.  Yeah, it’s that serious and the medical science backs it up.

So if you’re one of those who doesn’t get enough sleep (you likely are) and you’re reading this and thinking “pffft, whatever, I feel fine, no big deal”.

Let me just drop some nuggets from Dr. Walker:

Routinely sleeping less than 6 or 7 hours a night demolishes your immune system, more than doubling your risk of cancer.

Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease.

Inadequate sleep, even moderate reductions for just one week, disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic.

Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, setting you on a path towards cardiovascular disease, stroke, and congestive heart failure.

Sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicidality.

Too little sleep swells concentrations of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction.

There’s plenty more but I don’t want to completely ruin your day.  All of the above, by the way, are backed up by science and lots of clinical evidence.

 

Conclusion

You need to read this book.  I don’t really have any criticisms besides the fact that his tone sometimes slips a little too far into cheerleader territory.  But in the end you can’t fault him for that, his enthusiasm for his subject is refreshing.

So many people wear the lack of sleep as a badge of honor.  In modern start-up and workaholic cultures of the working world, sleep is for the weak. 

This book shows that kind of attitude is a surefire way to disease and early death, plain and simple.

For me this book was, quite frankly, alarming.  But you may only find it so if you are health conscious. 

The fact that about 17% of Americans still smoke cigarettes is damning evidence that a decent portion of the population seemingly just doesn’t care about their health.  The evidence on the consequences of smoking is irrefutable.

Will the evidence about sleep and health presented here by Dr. Walker ever reach that status?  Or will people become the same “science deniers” that they admonish in other facets of life?

I’m unapologetic about the fact that I would love to live to 100 or older, and still be climbing mountains at that age.  And “Why We Sleep” did nothing to give me warm fuzzies that I will based off of my past sleeping behavior. 

But I’m now more thankful than ever of my financial responsibility and being able to achieve FI and semi-retirement at such an early age.  Ironically, this book has definitely woken me up to the realization that I must focus on sleep way more, and I’ve already started.

ISBN – 978-1501144318
My Rating: 10/10

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Dave @ Accidental FIRE

I reached financial independence and semi-retired in my mid-40's through hard work, smart living, and investing. This blog chronicles my journey and explores many aspects of personal finance including the psychological and behavioral factors that drive our habits.

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43 Responses

  1. I probably need to read this book. Doctors are terrible at following this advice. We can sleep when we are dead…. Unforunately many probably don’t realize their death may have been premature because of no sleep.

    TPP

    • Accidental FIRE says:

      Definitely read it – he goes into the history behind the absurd and ridiculous hours that you guys do in residency. The practice basically dates back to one famous doctor (can’t recall his name) and the industry has been sticking with it. To the detriment of both doctors and patients.

      • Jeff D says:

        It was John Hopkins, and they had to pass legislation in 2003 to actually mandate that residents couldn’t work more than 100 hours a week. 100 HOURS!! Effing unbelievable.

        • Accidental FIRE says:

          It is effing ridiculous indeed. Walker said something like “If you’re having surgery the first thing you should ask your doctor is how much sleep he got last night. If he didn’t get at least 7 hours, ask for another doctor”. He said the clinical research and stats back him up on that, as far as how many mistakes are made.

  2. Awesome! This really aligns well with the Blue Zones studies. Naps and sleep are in high supply in those communities. Love how they shut the town down for siestas mid-day. Don’t think sleep helps you age gracefully and live longer? Think again. Blue Zones prove it.

    Part of me wonders if Anthony Bourdain’s endless circadian nightmare of air travel, plus cigarettes, plus depression of course, led to his end last month. I’m not suggesting sleep alone would’ve saved him, but one has to recognize what constant travel and sleep disruptions does to you – looks like “Why We Sleep” answers some of these questions.

    • Accidental FIRE says:

      Yep, he discusses the Blue Zones in the book and I’m 100% confident it’s all related. As I’ve been sleeping more in the past year I can definitely say i feel better.

  3. Xrayvsn says:

    I agree with the Physician Philosopher in that for a profession thats whole purpose is to promote heath we are often our own worst patients (doctor heal thyself)

    Sleep is very important and because I try to spend 1/3 of my life (not successfully) in bed one of my luxury purchases was really getting an amazing bed (sleep number). The one I got is super high tech and gives you a digital display of your actual sleep (green for restful periods, yellow for restless periods, and red for getting out of bed). It gives you a sleep number score which is motivating.

    I actually created a post for it on my doctor’s bag series in my blog that I think will publish in a couple months. (by the way if you are getting a sleep number bed please let me know and use me as a referral as I get a certificate from them for $100 to buy any product from them (and I would still wholeheartedly recommend them wo reward)

    • Accidental FIRE says:

      Thanks for the tip on the sleep # beds. I was skeptical but I might consider for my next bed, especially with a great review like yours. My bed should last another 3-5 years but after reading this book I’ll be looking for any advantage for my next bed.

  4. Team CF says:

    Hey AC, nice review! I can report that since I stopped work about 3 months ago, my sleep has significantly improved (albeit not directly, some Airbnb beds where horrible 😉 ). Actually have been sleeping through the night again for the past few weeks, had not done that in ages. Feel so much better now!

  5. i must have worked a swing shift for 12 years until last summer. the worst rotation was 4 days on and 4 off 12 hours a day. sure, we got 4 days off every week if we turned down the inevitable and lucrative overtime, but i was a zombie on those days off. i was lucky to have support at home and no “honey do” list so i could just eat something and go to bed for 9 hours. i don’t know how folks with more obligations do it. this and others behaviors will likely cause me to burn out rather than fade away. better go have some fun…..right now!

    it’s been like a new life the past year and work sucks a lot less with proper rest.

    • Accidental FIRE says:

      that shift work is so bad. when I was in college i worked overnight in a grocery store stocking shelves. even though i was young it still sucked, and it was so unhealthy. thanks for the great comment freddy!

  6. Jeff D says:

    I heard Walker on the Joe Rogan podcast and my mind was blown. Not so much on chronic sleep deprivation, but the effects after just one 20 hour straight stint. I’ve never understood why the people we need at the top of their game, the medical profession, are the most chronically under slept people out there. I’ll definitely check out the book. Thanks JD

    • Accidental FIRE says:

      That’s exactly where I found out about the book – on Rogan’s podcast. I immediately read it afterwards. The podcast blew my mind as well. Rogan always does a great job and this was no exception.

  7. I would have commented early, but I slept in!

  8. Doc G says:

    Both interesting and scary. I’m definitely guilty of this sin. Great review.

  9. Since leaving work for “FIRE’d” life last year and focusing on my new passion work I let the natural cycle of the day wake me and have found that I sleep better and wake up even earlier in the morning. I need to go to bed earlier some nights or get off the laptop but that’s just me being silly. I remember the mental state and how hard it is on you when those short nights keep building up on you, you could feel it physically and mentally

    • Accidental FIRE says:

      Great comment Chris and I think you’ll find that you’re getting back to your “natural state” by waking to your cycle. It’s the way things should be.

  10. Joe says:

    Unfortunately, I still rarely get 8 hours of sleep at night. I go to bed a bit too late and our day starts a little early. Summer has been better, though. I’m taking it easy and cut back on blogging. Our kid’s school is out so I can sleep in. It’s been nice. 🙂

    • Accidental FIRE says:

      Maybe you can put getting 8 hrs. as one of your goals on your blog. You seem to crush and conquer every challenge so you will no doubt accomplish this one too 🙂

  11. Definitely need to read this, though I’ve suspected all along that this was the case. I haven’t gotten great sleep in recent years since working and know I need to do better in order to maintain good health. Not having to wake up to an alarm sure will be able to help with that!

  12. drmcfrugal says:

    I am an anomaly among medical professionals. I get 7-8 hours of sleep every night. And I feel great. I have learned about the importance of great sleep a while ago and since then, I never skimp on sleep. Sure, I might have an overnight call once or twice a month, but I make sure I make up the sleep debt the next day when I’m off. I never sign up for extra shifts too. Sleep is so important.

    I even playfully wrote about the importance of sleep in my article on “5 Simple Steps to Preventing Dad Bod…” 😉

    https://www.drmcfrugal.com/prevent-dad-bod-marriage-make-happy-baby/

    I haven’t read the book, but I’ve read a lot of the science. Yes, sleep is important for the immune system, our mood, our metabolism, and cognition. Sleep helps us reorganize our thoughts in the day. Sleep also helps rid the brain and body of toxins and helps recover from the oxidative stress that we endure throughout the day.

    Lack of sleep definitely shortens our telomeres and leads to an early demise.

    I really try to live a Blue Zone lifestyle with my diet, getting enough exercise and physical activity, getting adequate sleep, and managing stress.

    Cheers and stay healthy. Health is the best form of wealth 😀

    • Accidental FIRE says:

      Wow! Do you want to be my Doctor? You are light years ahead of other Docs on this issue, as well as most white collar professionals. Kudos to you… now if you could only change the culture of your profession more broadly, that would be huge!

  13. BusyMom says:

    I haven’t set an alarm in years. But I don’t think that means that I get enough sleep – I can fall asleep in less than a minute or two. I know that sleep is important, but right now I can’t afford more. Like you said, early retirement is worth it!

  14. Dave says:

    Thanks for reviewing this book. I am going to order a copy. Sleep has always been important to me. Even when I was super busy, I would still get 6-7 hours per night. Now I get 8 hours per night and feel great.

  15. “sleep is for the weak”
    Ya got that right! Lol oh no I’m kidding. I think I get a good amount of sleep but they are broken up in many pieces. I wake up and even though I’m tired I can squeeze in 30 minutes of awake and then pass out again. Probably not great!

    • Accidental FIRE says:

      I think your sleep is broken up by writing blog posts. But it’s definitley working for you 🙂

  16. James Sharp says:

    I just ordered the book on Amazon. Curious… Is there anything in the book on the effects of alcohol on sleep?

    • Accidental FIRE says:

      Yes, he discusses that among many other things. You might not like the news :/

      Thanks for stopping by!

  17. I sorta kinda get enough sleep now that my daughter is two. One thing I wish worked more easily for me though is falling asleep…it takes me forever!!!

  18. Just put in a request to borrow this book through my local library. Your review and the other readers’ comments have inspired me to read this book. In addition, I noticed my library has 43 copies – I think that is a positive sign! I follow a healthy lifestyle, but getting enough sleep is one area I need to improve in.

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