In a recent interview, I got asked what would be the one book everyone should read as soon as possible in their lives. Being an artificial intelligence researcher and entrepreneur, the answer seemed obvious: Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, Ph.D.
Before you ask, yes, this is the most relevant book for my work and yours too. It will change your conception of sleep forever as it did for me and improve your life in ways you couldn’t even imagine. Read it or listen to the fantastic audiobook version, as you wish, but go through it as soon as you can. You will not regret the time you invest going through this bestseller. The sooner you read this gem the longer and better your life will be.
This video will detail key points that marked me regarding the benefits of sleeping more (7–8 hours) and how you can improve your sleep...
Hey you, yes you! Before you go do your friends and family a favor and send them this video! Or buy them Matthew's book for Christmas! It will change their lives for the better!
References
►Read the full article with references on my blog: https://www.louisbouchard.ai/sleep-the-secret-for-productivity-and-a-better-life/
►My Newsletter (Learn about a new AI application explained weekly to your emails!): https://www.louisbouchard.ai/newsletter/
►My Newsletter (Learn about a new AI application explained weekly to your emails!): https://www.louisbouchard.ai/newsletter/
Video Transcript
00:00
well it may not sound obvious to many
00:02
there's in fact one thing you can do
00:04
that will allow you to have more time to
00:06
do what you love while you are on earth
00:08
not only that but it will improve your
00:09
quality of life by making you happier
00:12
more productive wealthier and healthier
00:14
it will even help you fight most
00:16
diseases that exist oh and there's no
00:18
downsides and it's completely free with
00:20
that said how can you not implement it
00:23
in your life
00:26
in a recent interview i got asked what
00:28
will be the one book everyone should
00:30
read as soon as possible in their lives
00:32
being an artificial intelligence
00:34
researcher and entrepreneur the answer
00:36
seemed obvious it's why we sleep by
00:38
matthew walker and before you ask yes
00:41
this is the most relevant book for my
00:44
work and yours too it will change your
00:46
conception of sleep forever as it did
00:48
for me and improve your life in ways you
00:50
couldn't even imagine read it or listen
00:53
to the fantastic audiobook version as
00:55
you wish but go through it as soon as
00:57
you can you will not regret the time you
01:00
invest going through this bestseller the
01:02
sooner you read this gem the longer and
01:04
better your life will be this video will
01:06
detail the key points that marked me
01:08
regarding the benefits of sleeping more
01:10
and how you can improve your sleep but
01:12
first let's start with a quote from
01:14
matthew walker himself
01:17
from the point of view of survival and
01:19
evolution sleep only makes sense if it
01:22
is essential to life
01:24
why else will we voluntarily shut down
01:26
for eight hours defenseless and risk not
01:29
waking up every day if it wasn't
01:31
something necessary to me this simple
01:34
fact is convincing enough to understand
01:36
its importance and necessity and
01:38
therefore the danger of lacking sleep we
01:40
hear too many entrepreneurs investors
01:42
and even some athletes vent the merits
01:45
of sleeping 4 hours a day and it has to
01:47
change thanks to matthew walker and
01:49
other specialists popularizing the
01:51
subject and discovering the real power
01:53
of sleep i believe it will happen being
01:56
a fervent advocate of sharing and
01:57
explaining science my goal here is to
01:59
spread the beauty of sleep within my
02:01
community since both researchers and
02:03
entrepreneurs tend to cut sleep to check
02:06
more boxes in their to-do lists while it
02:08
will have the opposite long-term effect
02:10
if that quote wasn't enough here are my
02:12
6 favorite benefits of getting more
02:14
sleep among many others
02:17
sleep helps with a lot of diseases but
02:20
lack of sleep also worsens a lot of them
02:22
your immune system needs sleep to fight
02:25
off diseases and infections a study by
02:27
mikey akinage ital shared that sleeping
02:30
6 hours or less had up to 1.7 times the
02:33
total age-adjusted death rate of men
02:35
sleeping 7 or 8 hours a day similarly
02:39
the american cancer society has seen
02:41
that this rate went up to 2.80 times
02:44
with less than 4 hours indeed the
02:46
relationship between our immune system
02:48
and sleep duration has been reported to
02:50
be u-shaped and aiming at seven to eight
02:53
hours of sleep seems to be the sweet
02:55
spot for most people rem sleep bolsters
02:58
learning and memory deep or rapid eye
03:01
movement rem sleep changes your brain's
03:04
neural structure by creating new
03:06
connections for learning what's
03:07
essential and deleting useless
03:09
connections that will act as noise or
03:11
unnecessary information a good night of
03:14
sleep is often much better than studying
03:16
the night before an exam not only to be
03:18
fresh and ready for the exam but even
03:20
for learning non-rem sleep aids physical
03:23
recovery non-rem sleep is when you wind
03:25
down and your body recovers it both
03:28
heals physically and allows you to
03:30
recover from illnesses non-rent sleep is
03:33
what makes you feel rested and has a
03:35
function for memory consolidation which
03:37
is another reason why sleeping is better
03:39
than studying a few more hours before
03:41
the deadline lack of sleep makes driving
03:44
deadly drowsy driving can be more
03:46
dangerous than alcohol even if you are
03:49
unaware of it having less than five
03:51
hours of sleep can cause you to have
03:53
micro sleeps they happen when you are
03:55
sleepy mostly at night but also during
03:57
the day if you didn't get enough of
03:59
sleep micro sleeps are momentary gaps in
04:02
our nest where your brain literally
04:04
shuts down for a short time and can be
04:06
deadly when driving sleep helps us
04:08
regulate our appetite and make healthier
04:11
food choices enough sleep is a powerful
04:13
diet for weight loss in itself also when
04:16
you sleep in you can't be eaten sleep is
04:19
highly correlated with your willpower
04:21
studies have linked sleep with emotional
04:24
regulation and our decisions lacking
04:26
sleep will make you feel more frustrated
04:28
and impulsive which will hurt your
04:30
patients for learning something new or
04:32
tackling difficult tasks poor sleep
04:34
quality will also damage your
04:36
decision-making process similarly to
04:38
food you will be more likely to make
04:40
good short-term decisions for example
04:42
for taste than good long-term decisions
04:45
like the healthy choice but this happens
04:47
for all decisions you will take during
04:49
the day whether it is to watch tv over
04:52
learning to play the piano or making a
04:54
risk investment over a safer long term
04:56
play when your current situation doesn't
04:59
allow you to take such risks now that
05:01
you know these benefits of a good night
05:03
of sleep you may want to implement it
05:05
right away and have difficulty doing so
05:08
here are my preferred tips from the book
05:10
to help you change your sleeping habits
05:12
for the better find a routine humans are
05:15
creatures of habits and it will help you
05:17
fall asleep if you stick to the same
05:19
schedule every day cut the late night
05:21
sport late night cardio can make it hard
05:24
to wind down and fall asleep save this
05:26
for the morning or when you feel your
05:28
best to workout
05:29
reduce caffeine and nicotine consumption
05:32
caffeine has a half-life of about five
05:34
hours this means you will still have
05:36
half the caffeine in your system five
05:38
hours after your coffee have this five
05:40
hours later and etc try not to take
05:43
coffee or opt for a decaf after 1 pm or
05:46
so eat light at night eating heavy meals
05:49
can be hard for digestion and wreck your
05:51
sleep same for drinks you are not
05:53
sleeping if you need to empty your
05:55
bladder every hour
05:57
leave time to unwind close your screens
05:59
a few hours before sleep and take the
06:01
time to read instead or use blue light
06:04
blocking glasses or other apps to reduce
06:06
the blue lights of your devices avoid
06:09
lying in your bed for too long your bed
06:12
and room should be reserved for sleep so
06:14
your brain can associate it with
06:15
sleeping and no other activities
06:18
follow your circadian rhythm if your job
06:20
allows it start working earlier or later
06:23
in the day depending on when your body
06:25
naturally falls asleep we are not all
06:27
made for eight to five jobs some people
06:29
naturally fall asleep much later and
06:31
cannot have eight hours of good sleep if
06:33
they have to wake up at 6am melatonin
06:36
and sleeping pills can help you fall
06:38
asleep but using them may not be the
06:40
best solution for your case there are
06:42
many reasons why you could have some
06:44
trouble sleeping and they cannot all be
06:46
fixed with melatonin or drugs talk to a
06:49
sleep specialist
06:51
i hope this video could help you
06:52
understand why sleep is beautiful
06:54
convince you to learn more about it and
06:56
not underestimate its necessity learn
06:58
more about sleep in matthew walker's
07:00
fantastic book or new podcast the matt
07:03
walker podcast by the way you cannot
07:05
catch up sleep you should aim for 7 to 8
07:08
hours a day 5 hours on weekdays and 10
07:10
hours on the weekends won't work sleep
07:13
hours cannot be banked but it's not too
07:14
late to switch for the best and start
07:16
living your best life with an asleep
07:19
please take a second to share this video
07:21
with a friend or family or simply spread
07:23
the word and give them matthew's book
07:25
for christmas
07:30
[Music]