30 Days of Brain-Friendly Habits — Meals, Movement, Sleep & Daily Recall Practice

I became interested in this book because I wanted to learn how to sleep better. Did it answer my questions? Most of them, I would say.The book is divided into four parts. Readers can choose to read each part independently and not in a specific order. That’s exactly how I read it—out of order and focusing on topics that interested me most—such as jetlag, sleeping pills, dreams, and healthy sleep.Part 1: This Thing Called SleepWhat I liked most about this book is how it dispels myths about sleep. Let's start with sleeping pills. Most of the sleep aids on the market are based on Melatonin. Essentially, melatonin helps regulate when sleep occurs, but it doesn’t put you to sleep. Using melatonin for jet lag may not guarantee sleep, but it significantly improves the chances by providing the right timing signal. Another common misconception is that drinking alcohol before bed helps us sleep better. It actually has the opposite effect.Part 2: Why Should You SleepI used to hear stories about great people who only slept a few hours a night and got more done than most folks. However, even people like Bill Gates now say that getting eight hours of sleep is important. Sleep deprivation can lead to serious problems. People who don’t get enough sleep tend to lose productivity, and their health can suffer as their immune system weakens. A more dangerous situation is when sleep deprivation affects our ability to drive safely.Part 3: How and Why We DreamI always try to interpret my dreams, especially scary ones, to understand what they mean. The author examined dreams from a scientific perspective. It's almost like fortune telling when we try to decode a dream. However, with scientific data, they showed that people become more creative and better at solving difficult problems during dreams. He shared examples from well-known individuals like Thomas Edison and Paul McCartney—very interesting findings. I think I need to dream more so I can boost my creativity!Part 4: From Sleeping Pills to Society-TransformedThis part was my favorite because it answered many of my questions. With modern society, we face increasing distractions every day. Aside from computers at work and home, we have numerous electronic devices like iPads, cell phones, and smartwatches. Spending too much time on these devices before bed isn’t healthy. It was eye-opening to learn that factors such as the blue light from LED screens, room temperature, and lighting can all impact our sleep.The author clearly states at the beginning that his book isn’t meant to be a self-help guide, nor is it targeted at treating sleep disorders. However, he includes an appendix titled "Twelve Tips for Healthy Sleep."This book is grounded in data and facts. I learned a lot from reading it and thoroughly enjoyed the experience. For those who aren’t interested in all the experimental details, you can still gain valuable insights from it.

I’m a self-improvement geek, so I recently toted a copy of this book along with me on a beach vacation. I loved every word of it. It’s well-organized and easy to read. The chapter recaps were quite helpful to review main ideas and condense them into actionable steps. I really appreciate his emphasis on the PROCESS. New behaviors can begin TODAY by using his simple techniques. I also like that desired habits are broken down to the next easiest step. I’ve already begun using this template to help my kids establish better habits. It’s easy to review the week’s habit goals, to visually assess progress, and trouble shoot why something didn’t go as planned (for example, teenage boys don’t like to get up with their alarms, but with this template, they will figure it out!). Alex’s experiences (both personally and professionally) support his philosophy—and the anecdotal stories sprinkled throughout were engaging and helpful to read. Personally, I’m interested in learning about habits for several reasons. I’m a dietitian and have known for many years that behavior change is what is needed for patients to be successful. The trouble is, we haven’t had Alex's framework as a tool to help guide patients. I’m no longer working, but if I go back, I will definitely use his model! As a mom, I feel like I can use these strategies endlessly on my kids to help them with any habit they need to acquire. Additionally, my oldest son is on the autism spectrum and I feel that identifying and building specific habits into his life can help him function more “normally” and on “auto pilot” for things like “activities of daily living”. Lastly, my hubby could certainly use this strategy with things like his car keys that he constantly misplaced. If only I can get him on board! :) I highly recommend this book!! It can help with habits in any aspect of your life!!

Wow, didn't realize there were so many paper editions and evidently even a dramatized digital version. For clarity, and looking inside my copy, this review is for a paper First Vintage/Black Lizard Edition, August 1992. I couldn't find a matching cover to the couple dozen choices under the paperback versions, so I chose to post my review here.I did read a few 1 and 2 star reviews after I'd finished the book, and I can understand someone not caring for a particular style, but had a hard time, without concrete examples, imagining what was boring or outdated (other than a few terms: "buzzer pinned to the flap" - "slaty eyes" - "a six mover"). Nothing more than I find reading British books (I'm in Texas), and the Kindle app usually can get me a definition for the cultural variances pretty easily. And that might be a good reason to opt for a digital version, though I personally would want to avoid any "dramatized" versions the reviews bring up. I feel I probably read the author's original intent in my edition.The descriptive atmosphere was sparing but, I thought, extremely effectively used. "Seaward a few gulls wheeled and swooped over something in the surf and far out a white yacht looked as if it was hanging in the sky." - "A nasty building. A building in which the smell of stale cigar butts would be the cleanest odor."Which brings me to two other things I really liked about Raymond Chandler's writing: sentence variation and a wry sense of self humor.I had been under the mistaken impression that Chandler mostly or even only used short sentences. In fact his has quite a variety, including the use of complex compound sentences followed by short fragments. The effect is stimulating and powerful:"I came out at a service station glaring with wasted light, where a bored attendant in a white cap and a dark blue windbreaker sat hunched on a stool, inside the steamed glass, reading a paper. I started in, then kept going. I was as wet as I could get already. And on a night like that you can grow a beard waiting for a taxi. And taxi drivers remember."The humor, I felt, was subtle. Enjoyed it tremendously.There's much more I could mention, pro and con, the well developed slowly evolving plot, the relationships and attitudes among the women and men, and lack of hispanics, blacks, or other ethnic groups (descriptive of the times) - but I'll end with Raymond's figurative use of language.I think the first contemporary author I became acutely aware of in their use of metaphors and similes was James Patterson in Zoo. In my review of Zoo, I mentioned how well they worked, most of the time, but occasionally seemed to veer off as not fitting the tone of the passage.I don't feel this is the case at all in The Big Sleep. The similes and metaphors are well spaced through-out from beginning to end. Appearing a bit more frequently during times of tension or mystery. And never, to my reading, out of place or jarring from the story:"Another man sat at the corner of the desk in a blue leather chair, a cold-eyed hatchet-faced man, as lean as a rake and as hard as the manager of a loan office." - "I pushed a flat tin of cigarettes at him. His small neat fingers speared one like a trout taking the fly." - "Her very blue eyes flashed so sharply that I could almost see the sweep of their glance, like the sweep of sword."For me, this is top flight quality writing that entertains.About as pure a 5 Star as I can give.

Fine

Well annotated... Complete notes and bibliography. Easy to read. Good examples

A friend loved this book and recommended it to me. I tried to read it but it put me to sleep. Ironic, no? Probably a good book, just wasn't right for me.

Even though I know it is a sign of the times written, I find the extreme, heavy handed use of figurative language distracting and interfering with character and plot development.

Why we sleep explains the mechanics of sleep, which is great. It explains the overwhelming importance of sleep, which is even better. Most importantly, it then gives a simple prescription on better sleep that is invaluable, obvious and tragically way more easily said than done. Read this book and do as it says and the world will be a better place.

The book was not bad, but not what I expected. I want to give it a 2.5 out of 5 but Amazon does not allow half stars and I feel like 3 out of 5 stars is further from my thoughts than 2 out of 5 stars. The entire book is based on scientific study results that are based around telling who conducted the study, the usually small differences between test subjects, and the results, which more or less back the claim that could easily be share in a couple pages. If you are looking for a book that gives you tools and in depth methods to help you sleep better this is not the book. If you are looking for science based study details and results, this book is for you. The final chapters talk about how are a global society we need to change how work places and schools need to completely change the way we operate to undo why humans cannot be successful sleepers in today's age. If you are looking for how to improve sleep there is a 3 page appendix at the end of the book which pretty much sums up the rare nuggets sprinkled throughout the 330 pages of scientific study details that make up the entirety of the book.

This book is a fine example of pre-war American detective fiction. It’s a short but enjoyable read that cuts directly to the chase.

I first purchased “Why We Sleep”, was so informative and fantastic that I also bought the book (as a reference book). I wish every high school and college student would read this; their grades would go way up! Matthew Walker is a genius. The narrator on Audible has the best British voice I have heard in a long time.

I have written a review on this before, but it bears repeating. "Why We Sleep" by Matthew Walker, PhD could be the most important book you ever read when it comes to your health.

A life changing read!

The media could not be loaded.

We all know that sleep is important. I am a personal trainer & nutrition coach. I know that sleep is key to buidling muscle, brain health, mood stabilization and digestion. However I also homeschool two daughters and my time is so tight. Over the years I have found myself narrowing my sleep window to just 6 hours per night. I knew this was not the greatest thing to do for my health but figured that my other healthy lifestyle habits would balance out the lack of sleep. But to be honest over the years the lack of sleep really has gotten to me... I found myself to be more forgetful, workouts were getting harder, and I felt more irritable. Some days I just felt like my head was too foggy to focus.This book changed my life. It completely changed how I viewed sleep. I now understand sleep to be on the same level as exercise and nutrition and possibly even higher.I used to feel guilty about going to bed early for my early morning clients (4am sessions). After reading this book with the hefty amount of data I no longer feel that guilt. Laundry, dishes and researching new workouts can all wait; my sleep is vital to my life.After adopting this lifestyle I have noticed my mind is returning, my mood too and my cardiovascular endurance.Furthermore this author is very entertaining. Even though this book reveals a lot of data I never felt like I was reading a text book. I had heard the author speak on Dr Peter Attia's podcast, which ultimately led me to buying the book. I am so happy I did.

Why We Sleep by Matthew Walker is an exceptional book that explains the science of sleep in a way that is both clear and engaging. It made me truly understand how essential sleep is, not just for health, but for nearly every aspect of life.What I appreciated most is that it’s not written only for scientists or specialists. It’s accessible to anyone, regardless of background, and it delivers insights that feel both eye-opening and immediately relevant.This is absolutely a must-read for everyone. It offers knowledge that we should all have access to, especially because it sheds light on things we often overlook or don’t fully understand. I highly recommend it.

Hard to understand some of the well-crafted similes and analogies these days, but the writing is so clean and crisp. This story hurtles from beginning to ending like a run-away train!

Such a well crafted picture-in-every-sentence, book. Loved the way the story wrapped with Marlowe piecing it all together. It was a black and white movie in my imagination and I enjoyed every whiskey-soaked, tobacco and blood stained moment.

A compelling, research-driven look at how sleep impacts health and longevity. "Why We Sleep" warns of the risks of sleep deprivation while showing how quality rest can improve memory, wellness, and lifespan.

I actually bought this copy as a gift because I think this book is one every human should read as a user's manual for our bodies and minds. Walker is one of the world's leading experts on sleep and provides a well researched, fascinating, and helpful book in understanding one of the most important things that we can do for our health. I cite it all the time, use it with clients (as a therapist), and have gotten many folks to read it. Get a copy!

Chandler's first Marlowe novel is an eventful adventure from begining to end, full of violence and intrigue and shady characters left and right all buoyed by the irascible Marlowe's narration. It's a very enjoyable time all told with a heartwrenching ending that really sells it in the end.

An interesting book and well written, but the sayings that made sense when the book was written are hard to get past, and sometimes require a very old dictionary - or guesswork. You knew much of the ending before a few chapters has passed. But you like Phillip Marlow and many of the characters.

I am blown away at how much I am learning with this book! Thank you, Dr. Walker.It has opened my eyes to my many wrong approaches to sleep, soI started implementing Dr Walker's recommendations about a month ago. I am definitely seeing results already, although I am a work in progress. I assume I will always be, from now on. Healthy sleep has become a vital part of my daily health, mind and fitness routines. It is a must.I honestly believe the knowledge in this book should be available -in a simplified format- to our children in school, as their sleep patterns change as they age and enter puberty and so forth. The impact of sleep, dreaming and deep sleep in our emotional health is way too important to dismiss or not even acknowledge. These are proven facts backed up by hundreds of sleep studies.It is such an interesting concept, and I cannot believe I am learning this now, at 60 years of age.

“The Big Sleep” is a classic of mystery, a classic of noir, and even a classic of American literature. Published in 1939, it’s the first novel in which author Raymond Chandler (1888-1959) featured his famous detective Philip Marlowe, and it set the stage for the Marlowe novels that followed. The novel was also the basis for the 1946 film of the same name starring Humphrey Bogart and Lauren Bacall.Marlowe, a private detective, is hired by ailing General Sternwood to find out why a blackmailer is asking for money concerning one of his daughters. Sternwood made in money in the Southern California oilfields; his estate even includes pumping well (tastefully hidden from view of the palatial house). His son-in-law also seems to have disappeared, but no one seems terribly concerned about it. Marlowe is told to stick to the blackmail request.The private detective makes use of clues and his many contacts to track the blackmailer to what appears to be a rare and antique book shop but is a front for a lucrative pornography business. Marlowe soon finds himself sucked into the Los Angeles underworld of pornography, gambling, violence, missing witnesses, and the glamour that disguises all of it.Marlowe is a fascinating detective. An outstanding graduate of the hardboiled detective school, he uses his tough-guy, no-nonsense exterior to harbor democratic ideals and a desire for good to triumph. He’s often compelled to chase down a wrong that’s been done, even when his employer tells him not to. It often leads to another feature of the ambiguousness of the culture highlighted in The Big Sleep – where the good buys and bad guys frequently change places.Chandler’s Philip Marlowe’s novels also include “Farewell, My Lovely” (1940), “The High Window” (1942), “The Lady in the Lake” (1943), “The Little Sister” (1949), “The Long Goodbye” (1953), and “Playback” (1958). He also worked as a Hollywood screenwriter, writing the scripts for such movies as “Double Indemnity,” “The Blue Dahlia,” and “Strangers on a Train.” Many of his short stories were published as collections. He died in 1959 at La Jolla, California.“The Big Sleep” is one of the milestones of American mystery fiction. It occasionally included descriptions and terms that were commonly used in the 1930s and 1940s but would cause many readers to wince today. But it’s a fascinating read, opening a window on life and culture in southern California at the time and giving us one of the great hardboiled detectives of American mystery fiction.