TRT in the UK
[Sticky] Why We Sleep: The New Science of Sleep and Dreams
It is time for us to reclaim our right to a full night of sleep. In doing so, we can be reunited with that most powerful elixir of wellness and vitality. Then we may remember what it feels like to be truly awake during the day.
Sleep is one of the most important aspects of our life, health and longevity and yet it is increasingly neglected in twenty-first-century society, with devastating consequences: every major disease in the developed world - Alzheimer's, cancer, obesity, diabetes - has very strong causal links to deficient sleep.
Until very recently, science had no answer to the question of why we sleep, or what good it served, or why its absence is so damaging to our health. Compared to the other basic drives in life - eating, drinking, and reproducing - the purpose of sleep remained elusive.
Now, in this book, the first of its kind written by a scientific expert, Professor Matthew Walker explores twenty years of cutting-edge research to solve the mystery of why sleep matters. Looking at creatures from across the animal kingdom as well as major human studies, Why We Sleep delves in to everything from what really happens during REM sleep to how caffeine and alcohol affect sleep and why our sleep patterns change across a lifetime, transforming our appreciation of the extraordinary phenomenon that safeguards our existence.
Here's a link to Amazon to buy his book - Why We Sleep: The New Science of Sleep and Dreams
Here's a fascinating podcast with Matthew Walker who wrote the book, he is a Professor of Neuroscience and Psychology and the founder and director of the Centre for Human Sleep Science.
I've just finished this book, thank you for the recommendation.
Here is a link to the sleep hygiene recommendations from the appendix: https://www.nlm.nih.gov/medicineplus/magazine/issues/summer12/articles/summer12pg20.html
And a few brief notes I took:
At any time: No caffeine, no alcohol.
A few hours before bed: No short wave blue light from e.g. computer screens; no exercise; no (carbohydrate) heavy meals; lower core body temperature by a warm bath (or at minimum a hand/foot bath).
Sleeping room must be dark, 18.3 degrees Celsius.
Don't take naps in the afternoon.
Bright, blue wavelength light first thing in the morning (e.g. a light box).
Exercise around 4-5 hours after rising.
The explanation of why some depressive patients self-medicate with one night of sleep deprivation was very interesting too. I do this 2-3 times/year usually when under heavy stressors and always wondered why and why it works.