Why We Sleep

Why We Sleep

UNLOCKING THE POWER OF SLEEP AND DREAMS

Matthew Walker, PhD

WhyWeSleep_TO_1_circadian.pdf 1 5/11/17 10:27 AM

Rectal Temperature (?C)

Figure 1: Typical Twenty-Four-Hour Circadian Rhythm (Core Body Temperature)

37.2 37.1 37.0 36.9 36.8 36.7 36.6

12 pm 4 pm 8 pm 12 am 4 am 8 am Time (Twenty-Four Hours)

WhyWeSleep_TO_2_melatonin.pdf 1 5/11/17 10:29 AM

Figure 2: The Cycle of Melatonin

50

Melatonin (pg/mL plasma)

40

30

20

10

0 Noon

6 pm

Midnight Time

6 am Noon

WhyWeSleep_TO_3_effects.pdf 1 3/16/17 10:40 AM

Figure 3: E ects of Various Drugs on Spider Web Building

Normal

LSD

Speed

Marijuana

Ca eine

2

Figure 4: The Two Factors Regulating Sleep and Wakefulness

Sleep reduces adenosine (Decreasing sleep pressure, or Process-S)

Process-S (Sleep drive)

Process-C Circadian

(Wake drive) 7 am

sleep 11 pm 7 am

sleep 11 pm 7 am

WhyWeSleep_TO_5_urge.pdf 1 5/11/17 10:31 AM

Figure 5: The Urge to Be Awake

Strong urge to be awake (Small distance between Process-C and Process-S)

Process-S (Sleep drive)

Process-C Circadian

(Wake drive) 7 am

sleep 11 pm 7 am

sleep 11 pm 7 am

WhyWeSleep_TO_6_urgetosleep.pdf 1 5/11/17 10:31 AM

Figure 6: The Urge to Sleep

Greatest urge to sleep (Greatest distance between Process-C and Process-S)

Process-S (Sleep drive)

Process-C Circadian

(Wake drive) 7 am

sleep 11 pm 7 am

sleep 11 pm 7 am

3

WhyWeSleep_TO_7_ebbandflow.pdf 1 5/11/17 10:32 AM

Figure 7: The Ebb and Flow of Sleep Deprivation

Overpowering urge to sleep Weak urge to sleep Strong urge to sleep Process-S (Sleep drive)

Process-C Circadian

(Wake drive) 7 am

awake

awake

sleep

11 pm 7 am

11 pm 7 am

WhyWeSleep_TO_8_architecture.pdf 1 3/16/17 10:48 AM

Figure 8: The Architecture of Sleep

Wake REM NREM Stage 1 NREM Stage 2 NREM Stages 3 and 4 (Slow wave sleep)

Cycle 1

Cycle 2

Cycle 3

Cycle 4

Cycle 5

11 pm Midnight 1 am

2 am 3 am 4 am Time of Night

5 am

6 am

7 am

WhyWeSleep_TO_9_brainwaves.pdf 1 3/16/17 10:49 AM

Figure 9: The Brainwaves of Wake and Sleep Awake

Deep NREM sleep

REM sleep

50?V 1 s

4

WhyWeSleep_TO_10_sportsinjury.pdf 1 3/14/17 10:46 AM

% Chance of Injury

Figure 10: Sleep Loss and Sports Injury 80 70 60 50 40 30 20 10 0 6hr 7hr 8hr 9hr Average Sleep

WhyWeSleep_TO_11_nba.pdf 1 6/15/17 1:00 PM

Figure 11: NBA Player Performance More than Eight Hours Sleep vs. Less than Eight Hours Sleep

+12% Increase in minutes played

+29% Increase in points/minute

+2% Increase in three-point percentage

+9% Increase in free-throw percentage

+37% Increase in turnovers

+45% Increase in fouls committed WhyWeSleep_TO_12_car.pdf 1 3/16/17 10:51 AM

Hours of Sleep

Figure 12: Sleep Loss and Car Crashes

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