Insights from ‘Why We Sleep’ by Matthew Walker Ph.D. Flashcards
What are the three types of sleep the brain transitions between?
Deep sleep, light sleep, and REM sleep.
During which type of sleep does the brain transfer data from the hippocampus to permanent storage?
Deep sleep.
Fill in the blank: If you skip the first two hours of your regular sleep schedule, you miss most of your _____ sleep.
deep
True or False: Light sleep primarily occurs at the beginning of the night.
False
What role does light sleep play in learning?
It clears the hippocampus to make room for new information, renewing the ability to learn.
Why might waking up early to study be counterproductive?
It reduces light sleep, which is necessary for clearing the hippocampus to enable new learning.
What type of sleep is associated with creative breakthroughs and emotional insights?
REM sleep.
Describe an example of REM sleep leading to a creative insight.
Paul McCartney reportedly woke up with the melody to ‘Yesterday’ in his head.
How do dreams during REM sleep help with anxiety?
They simulate anxious situations, allowing you to learn how to manage stress.
True or False: Dreams only occur during REM sleep.
True
Fill in the blank: Deep sleep improves memory recall, light sleep improves learning, and REM sleep helps with _____ and emotional insight.
sense-making
What effect does blue light have on sleep quality?
It suppresses melatonin, making it harder to fall asleep.
Compare the melatonin suppression effects of reading on an iPad versus a print book.
Reading on an iPad suppresses melatonin 50% more than reading a print book.
Why does a cooler room temperature help with sleep onset?
Lowering the core body temperature by 2-3 degrees Fahrenheit promotes sleep.
What routine can help lower body temperature before sleep?
Taking a hot shower to transfer heat from the body’s core to its surface.
