Matthew Walker

“a ruffled mind makes a restless pillow,”

The first was that humans, like de Mairan’s heliotrope plants, generated their own endogenous circadian rhythm in the absence of external light from the sun.

the name, while far from easy to pronounce, is instructional: supra, meaning above, and chiasm, meaning a crossing point. The crossing point is that of the optic nerves coming from your eyeballs. Those nerves meet in the middle of your brain

adult’s owlness or larkness, also known as their chronotype, is strongly determined by genetics. If you are a night owl, it’s likely that one (or both) of your parents is a night owl.

Sadly, society treats night owls rather unfairly on two counts. First is the label of being lazy, based on a night owl’s wont to wake up later in the day,

Often, they choose to take melatonin pills in an attempt to help with the problem

Your twenty-four-hour circadian rhythm is the first of the two factors determining wake and sleep. The second is sleep pressure. At this very moment, a chemical called adenosine is building up in your brain.

Sadly, human beings are in fact the only species that will deliberately deprive themselves of sleep without legitimate gain.

Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer

World Health Organization (WHO) has now declared a sleep loss epidemic throughout industrialized nations.II