Dr. Matthew Walker, a professor of neuroscience and psychology at UC Berkeley, argues that sleep is the single most effective thing we can do to reset our brain and body health each day. He posits that modern society is in the midst of a "silent sleep loss epidemic" that is damaging our health and life expectancy.
Limit exposure to blue light (screens) an hour before bed to allow melatonin production.
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If you are looking for the Spanish edition ( Por Qué Dormimos ) or the original English version in digital formats:
According to Walker, healthy sleep is defined by four specific "ingredients":
Cut out caffeine after 12:00 PM and avoid alcohol before bed, as it fragments sleep and blocks REM.
Going to bed and waking up at the same time every day, including weekends. III. The Functions of Sleep