Tag: sleep

Exploring Darkness and Light: Nonfiction by Gaw, Geddes and May

I’ve recently read a number of books that engage with topics of sunlight, darkness and the winter, exploring all the practical implications of the season and the night sky as well as their metaphorical associations. (See also: my review of An Ode to Darkness by Sigri Sandberg.)

Two of these are brand new as of this month; the other came out in paperback late last year and was one of my Christmas gifts.

 

Under the Stars: A Journey into Light by Matt Gaw (2020)

I very much enjoyed Matt Gaw’s The Pull of the River (2018), a jolly yet reflective travelogue of canoe trips down Britain’s rivers. His follow-up nature book is broader in focus but again rooted in on-the-ground knowledge, chiefly gained through a series of night walks. He travels everywhere from London to Isle of Coll, a Dark Sky Community in Scotland’s Inner Hebrides, to compare the quality of darkness and to ponder the emotions these places elicit at night. Fear of darkness feels innate, while for him the stars are almost overwhelming.

In London and in Bury St Edmunds, where he lives, Gaw observes that cities seem removed from nature and that artificial illumination is causing light pollution that negatively affects flora and fauna. At the beach or in Dartmoor or Scotland, though, being outside at night allowed him to feel “part of the natural world in a way that I rarely have during the day. … To be open to the night, to welcome it, embrace it, rather than shut it out, does bring with it an extra richness. To walk at night has been a night twice lived.”

Whether making a jaunt to a 24-hour supermarket after hearing a tawny owl or awaking to a cow nibbling at his sleeping bag on Coll, Gaw is an entertaining and knowledgeable tour guide through the nature of night. I admire his writing and hope that with this second book he will continue to find the wider audience he deserves. Under the Stars covers a lot of ground in under 200 pages and would be a perfect primer for someone looking forward to the supermoon on March 9th.


A favorite passage:

“Over the horizon of the North Sea comes the moon. First a glow. Then a pale, pinkish cuticle that swells into a weakling light. It continues to rise, an ever-expanding, ever-brightening island, until after only a couple of minutes she tears away from the membrane of water, dripping light onto the earth, shining back at the sunken sun. The birth of the full moon.”


Under the Stars is published by Elliott & Thompson today, February 20th. My thanks to the publisher for the free copy for review.

 

Chasing the Sun: The new science of sunlight and how it shapes our bodies and minds by Linda Geddes (2019)

Circadian rhythms govern just about every bodily process, from blood pressure to digestion, so even minor changes in our sleep and sunlight exposure can have drastic effects. Like Matthew Walker’s Why We Sleep, this is a book chock-full of facts that should be common sense, yet are more like a body of knowledge we have lost as we have become disconnected from natural human behavioral patterns. We weren’t meant to work nights, or to stay awake for many hours in the glow of artificial light after the sun has gone down on a winter’s day.

Geddes experiments with making do with only candlelight after sunset for several weeks. She also investigates seasonal affective disorder and “circadian lighting,” surveys the history of sunlight as a medical treatment, gives practical advice for minimizing jet lag, and weighs the case for abolishing daylight savings time. Whether you’re a regular reader of popular science or not, you should pick up this concise and highly readable book by a science journalist; it delves into topics that affect us all. It’s one to keep on the shelf and refer to the next time you cross time zones or change your work schedule.

 

Wintering: How I learned to flourish when life became frozen by Katherine May (2020)

May’s sympathetic memoir considers winter not only as a literal season, but also as an emotional state. Although “depression” could be substituted for “wintering” in most instances, the book gets much metaphorical mileage out of the seasonal reference as she recounts how she attempted to embrace rather than resist the gloom and chill through rituals such as a candlelit St. Lucia service and an early morning solstice gathering at Stonehenge. Wintering alternates travel and research, and mind and body. Cold-water swimming becomes the author’s primary strategy for invigorating a winter-fogged brain and frozen limbs. (My full review will appear in a forthcoming issue of the Times Literary Supplement.)


Wintering was published by Rider Books on February 6th. My thanks to the publisher for the free copy for review.

“Why We Sleep” … And Why Can’t I Wake Up?

Why We Sleep: The New Science of Sleep and Dreams by Matthew Walker

I’d heard about this book but didn’t feel compelled to get hold of it until David Lodge, one of my favorite authors, named it his book of 2017 in the TLS year-end roundup. I got an e-copy from NetGalley but then found the physical book on the bestsellers display in my local library and found that a more conducive format for skimming. It’s a fairly long and dense book, with smallish type and scientific figures, so I knew I was unlikely to read the whole thing, but enjoyed mining it for fascinating information about evolution, neuroscience and child development.

We often hear that sleep, diet and exercise are the three pillars of health, but Walker, a professor of neuroscience at the University of California, Berkeley, goes further: he believes sleep is the platform on which diet and exercise rest. Getting 7–9 hours of sleep a night is not some luxury to aim for but an absolute essential for the brain to process new information and prepare for receiving more the next day. Dreaming is like overnight therapy, and fuels creativity. Sleep deprivation has been associated with dementia and cancer: it’s no accident that Margaret Thatcher and Ronald Reagan, who prided themselves on getting by on just five hours of sleep a night, both developed Alzheimer’s. Just a few nights of insufficient sleep can weaken the immune system and increase the risks of developing a serious illness. It’s no wonder Walker calls sleep loss an epidemic.

Here are some other facts I gleaned:

  • During primate evolution, the transition to sleeping on the ground instead of in trees meant we could sleep more deeply – not having to worry about falling out – and the resulting increase in REM sleep and dreams contributed to the development of complex culture and creativity.
  • Fetuses are asleep most of the time; they kick in their sleep. Alcohol use during pregnancy or breastfeeding can lead to a decline in the offspring’s sleep quality or quantity.
  • People with autism get 30–50% less REM sleep than neurotypical people.
  • The postprandial slump in energy many of us experience is evolutionarily inbuilt, and suggests that a short nap (30–40 minutes) would be natural and beneficial. For instance, some African tribespeople still regularly nap at the hottest point of the day.

 Walker’s sleep tips are mostly common-sense stuff you will have heard before. His #1 piece of advice is to have a sleep schedule, always going to sleep and waking up at the same time. (“Catching up” on weekends doesn’t work, though napping before 3 p.m. can.) Set an alarm for bedtime so you’ll stick to it, he suggests.

My rating:

 

Making It Personal

I like my sleep, and I like my lie-ins. It’s one of many reasons why I don’t have kids. But I hoped that the older I got the better I’d be about waking up in the mornings. That hasn’t seemed to be the case. The past couple of weeks have been abnormal in that my husband has been working from home, too – he’s been on strike from the university and/or keeping clear of the snow – but on an average weekday, when the alarm goes off at a time starting with a 6, I feel like I could sleep for hours more. I usually cover my head with a pillow and stay in bed with the cat curled against my legs for an extra half-hour while my husband showers and starts getting things ready; only when I hear the tea being poured do I finally extricate myself from the covers and lurch downstairs to eat breakfast and make our sandwiches for the day.

One of my bibliotherapy prescriptions was The Artist’s Way by Julia Cameron, a 12-week set of readings and exercises – chiefly 20 minutes of automatic writing each morning and creative “dates” you take yourself on. For the former, you set your alarm half an hour early each day and fill three longhand pages with whatever comes to mind. It’s not a journal; it’s more a way of processing what’s going on in your life, gradually moving from mundane thoughts about daily pressures to more creative stuff. But if I can’t wake up for our regular alarm, how in the world would I get up even earlier to commit to this creative exercise? I’ve wondered if I could cheat a bit and do the pages after a short nap in the early afternoons, but I think the idea really is to put down whatever comes into your head first thing every morning.

I can see that this would be a good discipline, especially as I come up to my fifth anniversary of freelancing and take stock of my career. I just don’t know if I can make myself do it.

 

Have you read anything about sleep, creativity or mindfulness recently?

 

Also on my TBR to be skimmed:

  • 24/7: Late Capitalism and the Ends of Sleep by Jonathan Crary
  • The Business of Sleep: How Sleeping Better Can Transform Your Career by Vicki Culpin, a TEDx speaker and professor of organizational behavior [forthcoming on May 8th from Bloomsbury Business]
  • The Secret World of Sleep: The Surprising Science of the Mind at Rest by Penelope A. Lewis
  • Dreamland: Adventures in the Strange Science of Sleep by David K. Randall