In 2019, I made some lifestyle changes.

For decades, I was in the habit of drinking two-and-a-half or three cups of coffee a day — not much by the standards of truly epic coffee drinkers, but if I missed the morning brew, a headache was inevitable.

At night, essentially every night, there was a glass or two of red wine. More was not unusual. It was a years-long pattern: coffee in the morning to get my brain going, wine at night to quiet the brain. But the ritual began to feel like more and more of a burden on my body and brain, and — not for the first time — I started thinking I really ought to clean up my act. So I started cutting back.

At almost the same time, my son-in-law recommended a book called Why We Sleep: Unlocking the Power of Sleep and Dreams.

Ignore the new-age feel of the subtitle. The book is written by Ph.D. Matthew Walker, it’s based on many studies, and it has nothing to do with dream interpretation. Instead, the book looks at the negative effects that alcohol and caffeine have on both the quality of sleep and on memory retention, and it also presents evidence on the need, and the benefits, of getting 7-1/2 to 8 hours of sleep every night.

Like many (or is it most?) women I often have trouble sleeping. Going to sleep is generally no problem, but waking up at two in the morning and not being able to sleep again for hours — that’s a killer. So I decided to go all in on the program. I continued cutting back on coffee until I was down to a half cup in the morning. (If I miss that, I don’t even get headaches anymore!) And for the most part I stopped drinking alcohol, although I’m not an absolutist. I’ll still have a glass of wine on occasion. I also make an effort to get 7+ hours of sleep each night. (Confession: I almost never manage a full eight hours.)

I was emotionally ready to make the changes, so other than some days spent feeling sleepy, it wasn’t hard.

I’ve kept the new lifestyle for many months now, and I like the result. I feel better, especially in the morning. I sleep better too, although this took a long time to achieve. I still wake up in the wee hours, but can fall back asleep more often than in the past.

If you’re interested, here’s a link to Why We Sleep at Amazon†. I listened to the audiobook, but the paperback edition is only $11, so I bought that too.

May your nights be peaceful and your mornings bright!

Update 12/31/2019: I received an email today from Alexy Guzey, who has written a detailed essay disputing several claims made in Matthew Walker’s book. It’s a very interesting read, with links to online discussions. You can check it out here. Sleep well!

Posted on: Friday, December 27th, 2019 at 5:00 am
Categories: Audio Books, Fitness, Recommended Reading.
Tags: Matthew Walker, Why We Sleep