Simply Good Life — Alcohol And Sleep | Ask for Feedback | Same River

Adam Egger
2 min readOct 9, 2020

Hi friends, here is your weekly dose of “Simply Good Life”, a newsletter that tries to make your day a little bit better and help you to grow personally and professionally. Enjoy!

Terrible Effects of Alcohol on Sleep

There is no greater tool to visualize the effect of alcohol on our sleep than devices like an Oura Ring. By using them at night, you can notice a significant drop in REM sleep when consuming even a little alcohol before bed (as little as 2 drinks 5–6 hours before bed and 0–1 drinks 0–3 hours before bed). Alcohol also raises your body temperature, raises resting your heart rate, and lowers your heart rate variability (all undesirable for good sleep). For this reason, I try not to have more than one drink ~2h before bed. Whenever I drink more, I immediately see the difference in my sleep data on my Oura ring.

Matthew walker image3 box 1

#49 — Matthew Walker, Ph.D., on sleep — Part III of III: The penetrating effects of poor sleep from metabolism to performance to genetics, and the impact of caffeine, alcohol, THC, and CBD on sleep — Peter
“Lack of sleep is like a broken water pipe in your home. It will leak down into every nook and cranny of your physiology.” — Matthew Walker

Same River

Heraclitus said, “No man steps in the same river twice.” The second time around, both man and river are different than they were before.

What does it mean? We should more often reread old books, rewatch movies, revisit old friends. Many of the things we do once and assume we’ve “got” change.

The books are the same, but we change and the world changes, too.

How to Ask for Feedback

When someone tells you something is wrong, they’re almost always right. When someone tells you how to fix it, they’re almost always wrong.

For all of your creatives out there: Don’t ask others how to fix your work. Simply ask them what’s wrong with it.

This applies to both creative work and life.

Quote I Love

“Everyone seems to have a clear idea of how other people should lead their lives, but none about his or her own.”

― Paulo Coelho, The Alchemist

The solutions to other people’s problems are often clear for us. But it’s difficult to see the solutions to our own problems.

Have a fantastic day, all


PS: Discuss this issue or send me your findings in the Simply Good Life groups on WhatsApp or on Facebook.



Adam Egger

Helping with Innovation and Growth | Strategy and Innovation can be fun and simple | A minimalist living a good life.