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“More specifically, the coolheaded ability to regulate our emotions each day—a key to what we call emotional IQ—depends on getting sufficient REM sleep night after night. (If your mind immediately jumped to particular colleagues, friends, and public figures who lack these traits, you may well wonder about how much sleep, especially late-morning REM-rich sleep, they are getting.)”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“An old man says to his grandson: ‘There’s a fight going on inside me. It’s a terrible fight between two wolves. One is evil–angry, greedy, jealous, arrogant, and cowardly. The other is good–peaceful, loving, modest, generous, honest, and trustworthy. These two wolves are also fighting within you, and inside every other person too.â€� After a moment, the boy asks, ‘Which wolf will win?â€� The old man smiles. ‘The one you feed.â€� 3”
― Rutger Bregman, Humankind: A Hopeful History

“Caffeine—which is not only prevalent in coffee, certain teas, and many energy drinks, but also foods such as dark chocolate and ice cream, as well as drugs such as weight-loss pills and pain relievers—is one of the most common culprits that keep people from falling asleep easily and sleeping soundly thereafter, typically masquerading as insomnia, an actual medical condition.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“Caffeine has an average half-life of five to seven hours. Let’s say that you have a cup of coffee after your evening dinner, around 7:30 p.m. This means that by 1:30 a.m., 50 percent of that caffeine may still be active and circulating throughout your brain tissue. In other words, by 1:30 a.m., you’re only halfway to completing the job of cleansing your brain of the caffeine you drank after dinner.”
― Matthew Walker, Why We Sleep: The New Science of Sleep and Dreams