A beautiful Japanese word for the acquiring and piling up of books without reading them. Constructed from 2 words loosely meaning piling up and reading.

The sketch is loosely based on my parents’ bedroom while I grew up, both of whom are experienced and talented tsundoku-ers/tsundokists.

Tsundoku

One of the best virtuous circles. One of my more surprising recent reads has been Novak Djokovic’s Serve to Win about diet, discipline, going gluten-free and physical and mental excellence. The guy certainly knows about excellence and it was neat to learn his philosophy on eating — the book contains recipes — and taking care of yourself including some serious respect for sleep. This sketchplanation is just one of the reason’s why. Since reading it I’ve put an alarm on every night to remind me to respect sleep. Night!

The virtuous cycle of exercise and sleep

This may have been obvious from day one, but despite the basic geometry of our necks it took me many years to figure out that back sleepers generally need just the one pillow and side sleepers are better off with two. Still think the pillow industry could do with a shake up though to solve basic problems like not falling into the gap between pillows, pillows made for two or pillows that more flexibly adjust as you turn over.

Back sleepers, side sleepers

Turns out a bunch of substances have the power to make you sleepy - tryptophan, vitamin B6, calcium, glycine, lactucarium and carbohydrates are some of the major ones. Some even interact with each other for maximum sleepiness. A few common foods with these compounds in good measure include:

turkey, walnuts - tryptophan
tuna, pistachios - vitamin B6
dairy - calcium
chamomile - glycine
lettuce - lactucarium

So an evening turkey or tuna, walnut, cheese and lettuce sandwich with a glass of milk and a side of pistachios or walnuts and you’ll be set for a good night.

Sleepy foods

If you live ‘til you’re 90 you will have slept for 32 years

Via The Wall Street Journal: The Perfect Nap and @jessmnhey.

How long to nap

The data vary, but for a medium-sized adult you can probably expect half of the caffeine from that 3pm cup of coffee to still be doing half of its thing about 7pm, 4 hours later. Apparently smokers deal with caffeine quicker and caffeine sticks around in children much longer.

You can expect about 10 minutes before it first kicks-in which, I suppose, is why if you’re feeling tired while driving it’s a decent plan to take a break and drink a coffee, then have a 15 minute nap. See tiredness can kill sketchplanation. Once it starts to kick-in you might hit peak caffeine any time from 45 minutes to 2 hours later.

Caveat: that chart visualisation is extrapolated from reported data, so the shape is approximate only.

Some references say longer, and some say, from 3-9 hours or so. My source which seemed pretty comprehensive was:

Bertil B. Fredholm, Karl Bättig, Janet Holmén, Astrid Nehlig and Edwin E. Zvartau, Actions of Caffeine in the Brain with Special Reference to Factors That Contribute to Its Widespread Use, Pharmacological Reviews March 1999, 51 (1) 83-133;

Sketchplanations tagged with sleep