* Copy courtesy of Wiley *
It's been 10 months since I last read a book on sleep, so when I received an offer to review Sleep First - Sleep Smarter, Think Sharper, Feel Better by Dr. Jemma King I was quick to accept. The book was off to an excellent start and I was very pleased to see the author quoting from historian Roger Ekirch within the opening pages and the fact that he uncovered hundreds of references to 'first sleep' and second sleep' in pre-industrial era documents.
"You've probably heard the compelling story about how humans 'naturally' sleep in two distinct chunks during the night. According to this theory, before the Industrial Revolution ruined everything with electric lights and rigid schedules, people would go to sleep soon after dark, wake up in the middle of the night for an hour or two of quiet activities (prayer, sex, contemplation, light chores), then drift back into a 'second sleep' until dawn. It's called biphasic sleep." Page 3This is one of my favourite facts about sleep and it's one that isn't widely known. I wish more people knew about this natural phenomenon and that waking up at 3AM is entirely normal. Furthermore, acceptance of this ancient human biology will aid those feeling anxious about waking through the night, fearing they won't fall back to sleep and will feel tired as a consequence the following day.
I particularly enjoyed the chapter entitled 'Choosing the Fire: Special Forces and Elite Athletes' where the author outlines her experience working with the Australian Special Forces and the experiments she conducted during the Commando selection process.
Dr King provides a useful list of self talk and the harm it does and offers helpful alternatives you can try instead. Each one begins with a belief - like "I'm not tired yet" - and then encourages the reader to 'Try this instead' and explains 'Why it works'. This is effective, however the headings are around the wrong way. This proved confusing until I noticed the editing error and it's a shame because some of the suggestions are really great but their impact may be lost with the interrupted flow.
I haven't seen this in many of the books I've read before about sleep, but Dr King includes a chapter on sleep and technology, covering the pros and cons of wearable devices that can track sleep as well as other technology aids and devices that can aid in a good night's sleep. I was very interested in smart mattresses and rocking beds and plan to look into these a little more after writing this review.
My key takeaway after reading Sleep First - Sleep Smarter, Think Sharper, Feel Better by Dr. Jemma King is a consistent wake time. The time I go to bed and read is very consistent, but my wake time used to vary widely. Before reading this book I'd already started to trial a more consistent wake up / get up time regardless of the level of activity or pain experienced the day before. The author does an excellent job of explaining the importance and benefits of doing so and here's just one reason:
"Researchers have calculated that if everyone just adopted a sleep routine covering the same 7 hours each night, population-wide mental disorder rates could drop by 23 per cent through the simple low-cost act of going to bed and waking up at consistent times." Page 91
Sleep First - Sleep Smarter, Think Sharper, Feel Better by Dr. Jemma King is recommended for anyone wanting to improve their sleep quality. If you struggle to get to sleep or stay asleep, suffer from chronic tiredness or insomnia or you're just interested in learning more about sleep and maximising your quality of sleep - sleepmaxxing, it's a thing - then there's plenty to learn here. You can even read the first chapter for free. Oh, and did I mention she's Australian?
Sleep well tonight!
Carpe Librum!
