Why We Sleep

书名：Why We SleepUnlockingthePowerofSleepandDreams
作者：MatthewWalkerPhD
译者：
ISBN：9781501144318
出版社：Scribner
出版时间：2017-10-3
格式：epub/mobi/azw3/pdf
页数：368
豆瓣评分： 8.7

书籍简介：

The first sleep book by a leading scientific expert—Professor Matthew Walker, Director of UC Berkeley’s Sleep and Neuroimaging Lab—reveals his groundbreaking exploration of sleep, explaining how we can harness its transformative power to change our lives for the better. Sleep is one of the most important but least understood aspects of our life, wellness, and longevity. Until very recently, science had no answer to the question of why we sleep, or what good it served, or why we suffer such devastating health consequences when we don't sleep. Compared to the other basic drives in life—eating, drinking, and reproducing—the purpose of sleep remained elusive. An explosion of scientific discoveries in the last twenty years has shed new light on this fundamental aspect of our lives. Now, preeminent neuroscientist and sleep expert Matthew Walker gives us a new understanding of the vital importance of sleep and dreaming. Within the brain, sleep enriches our ability to learn, memorize, and make logical decisions. It recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. Dreaming mollifies painful memories and creates a virtual reality space in which the brain melds past and present knowledge to inspire creativity. Walker answers important questions about sleep: how do caffeine and alcohol affect sleep? What really happens during REM sleep? Why do our sleep patterns change across a lifetime? How do common sleep aids affect us and can they do long-term damage? Charting cutting-edge scientific breakthroughs, and synthesizing decades of research and clinical practice, Walker explains how we can harness sleep to improve learning, mood, and energy levels; regulate hormones; prevent cancer, Alzheimer’s, and diabetes; slow the effects of aging; increase longevity; enhance the education and lifespan of our children, and boost the efficiency, success, and productivity of our businesses. Clear-eyed, fascinating, and accessible, Why We Sleep is a crucial and illuminating book

作者简介：

Matthew Walker is a professor of neuroscience and psychology at UC Berkeley, the Director of its Sleep and Neuroimaging Lab, and a former professor of psychiatry at Harvard University. He has published over 100 scientific studies and has appeared on 60 Minutes, Nova, BBC News, and NPR’s Science Friday. Why We Sleep is his first book.

书友短评：

@ yupian 实话实说我感觉比较一般，话题是老生常谈了，睡觉很重要，重要到睡不好会导致种种疾病甚至死亡。也可能是我get不到当中的逻辑。前几个月开始听，一直很催眠，到今天终于决定听完。也许催眠就达成了这本书的目的吧。睡前读纸质书和电子书还是有差的，读电子书会抑制身体释放melatonin。不用错觉自己insomnia，being sleep deprived is not insomnia。不过being sleep deprived也没有比insomnia好到哪里去。 @ 姜小白 最主要是两点收获：1、科学的阐述了费洛伊德解析梦那套的误导与错误，有从地方天圆到地圆天方的醍醐灌顶之感，原来做做梦是伴随REM sleep对mental health有各种效果的生理特征，失恋、离婚后的梦并不是简单的日有所思，而是它在帮助我们消化情绪。2、睡眠跟饮食、锻炼一样，并非铁板一块，而是各个阶段的配合，熬夜损失3小时的REM sleep并不是第二天多睡4小时能弥补的，是失去了70%的REM sleep时间，要跟饮食分蔬菜、蛋白、水果、碳水一样认真对待睡眠。sleep deprivation比日常大家防癌的那些细节更致癌以及增加各种慢性病的风险，一直后悔高中沉默网游耽搁学业读完这本书第一次后悔耽搁了自己青春期的宝贵睡眠。从今往后，中午12点后不喝咖啡，晚上10后尽量不看LED。 @ 清流 成年人最好保证每天8小时睡眠，持续12-15天不睡觉会死亡。睡过多也会影响健康。新生儿不睡觉的话脑部无法发育生长。褪黑素决定了睡眠周期，新生儿前两个月因为还没有分泌褪黑素而不会区分白天黑夜。有午睡习惯的人更不容易得心脏疾病，寿命更长。做梦能孕育创意。安眠药和酒精对改善睡眠质量只有反面作用。电灯的发明影响了人体褪黑素的生成时间和睡眠周期，LED灯的发明延长了灯泡的寿命但是缩短了人类的寿命。BlueLED灯比传统黄光白炽灯更容易延缓褪黑素的分泌，最高可推迟3小时，包括LED屏幕（电脑，手机，iPad）。睡前用iPad看书比用纸质书会有延迟入睡时间的作用。睡眠环境的温度会影响入睡速度，低温更容易入睡，最佳温度是18.3摄氏度。闹钟会影响心脏健康，snooze功能更严重。 @ kukulali 我曾经视睡眠为一种枯燥而重复的生理任务，也一度被各种奇异和「高效」的碎片化睡眠模式所吸引，希望找到更加省时省力的方法去逃避传统睡眠。然而这本书无疑给我的迷思浇了一盆冷水，虽然作者没有直接论述碎片化睡眠，但对近日节律的细致阐释已足够说明传统睡眠模式的必要性，第四章中作者甚至强调了在西方很不常见的「午觉」的好处，只可惜我是个从小就学不会睡午觉的人。书中还有一些比较有意思的细节，比如对「晨型人」和「夜猫子」不同的近日节律的成因的猜想，以及非快速动眼睡眠负责清除垃圾而快速动眼睡眠负责重构连接的猜想等等。但后半本读起来就没那么有意思了，大概是作者太沉醉于夸赞睡眠的功效，而有种万灵丹的既视感。随着神经科学的发展，这些关于睡眠的发现或许能被移植到人工智能领域，帮助人们设计出能够睡觉的神经网络？

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