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Sleep Groove: Why Your Body's Clock Is So Messed Up and What To Do About It
Sleep Groove is Why We Sleep meets what if?—an accessible, engaging tour of sleep and circadian science from an expert. With a sleep-wonk’s attention to detail tempered by approachable graphs and illustrations, this myth-busting guide to sleep is the perfect introduction to how circadian science can demystify your nights and help reset your days.
Sleep Groove introduces readers to the easy-to-understand but often misunderstood concepts and science behind circadian rhythms and how changes in daily habits can greatly improve one's sleep patterns and quality of life. Through conversational writing, humorous analogies, charts, and even comics, this book helps explain the nuances of sleep using the latest in sleep research and technology, delving into sleep-related issues like light sensitivity, jet lag, daylight savings time, napping, and how to establishing rhythmicity in our waking and sleeping routines.
This fascinating illustrated guide to all things sleep takes aim at many of our long-held myths surrounding sleep and provides an easy-to-understand guide to what exactly is going on in the third of our lives we spend sleeping, posing questions Do we really need eight hours of sleep each night? What happens if you stay awake for 205 hours? Is REM sleep the only kind of sleep that matters? For anyone who has wondered why their sleep is so weird and what they can do about it, this book is the perfect guide to finding your own personal sleep groove.
Sleep Groove introduces readers to the easy-to-understand but often misunderstood concepts and science behind circadian rhythms and how changes in daily habits can greatly improve one's sleep patterns and quality of life. Through conversational writing, humorous analogies, charts, and even comics, this book helps explain the nuances of sleep using the latest in sleep research and technology, delving into sleep-related issues like light sensitivity, jet lag, daylight savings time, napping, and how to establishing rhythmicity in our waking and sleeping routines.
This fascinating illustrated guide to all things sleep takes aim at many of our long-held myths surrounding sleep and provides an easy-to-understand guide to what exactly is going on in the third of our lives we spend sleeping, posing questions Do we really need eight hours of sleep each night? What happens if you stay awake for 205 hours? Is REM sleep the only kind of sleep that matters? For anyone who has wondered why their sleep is so weird and what they can do about it, this book is the perfect guide to finding your own personal sleep groove.
176 pages, Hardcover
Published January 28, 2025
19 people are currently reading
85 people want to read
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Displaying 1 - 19 of 19 reviews
December 14, 2024
I received an advanced reader copy of this book to read in exchange for an honest review via netgalley.
This was a very interesting and educational read! The author is entertaining and explains everything really well. This book touches on topics such as lighting, sleep myths, insomnia, etc. If you're looking for a guide on how to sleep better, this book's the one!
This was a very interesting and educational read! The author is entertaining and explains everything really well. This book touches on topics such as lighting, sleep myths, insomnia, etc. If you're looking for a guide on how to sleep better, this book's the one!
May 7, 2025
Having read many books, articles, studies, etc. on sleep, they generally have all the same principles, but are presented in different ways.
That said, Sleep Groove is still worth a read. Walch presents the data in a thorough, yet approachable way and adds enough flair to keep it interesting. Plus, when was the last time you ever changed your habits after hearing something once? Sometimes it doesn’t click until the 10th time you hear it!
My two big takeaways from this book are:
1. GO TO BED AT THE SAME TIME EVERY NIGHT.
2. LIGHT IS A DRUG - USE IT WISELY.
That said, Sleep Groove is still worth a read. Walch presents the data in a thorough, yet approachable way and adds enough flair to keep it interesting. Plus, when was the last time you ever changed your habits after hearing something once? Sometimes it doesn’t click until the 10th time you hear it!
My two big takeaways from this book are:
1. GO TO BED AT THE SAME TIME EVERY NIGHT.
2. LIGHT IS A DRUG - USE IT WISELY.
December 8, 2024
My thanks to NetGalley and Andrews McMeel Publishing for an advance copy of this book that gives reasons why, many of us have problems going to sleep, staying asleep and benefiting from sleep, along with practical suggestions on how we can stop tossing and turning, and find some rest.
My father was a guy who loved to buy things for people, and I still have many of the gifts he gave me over the years, and treasure many of them. The gifts I inherited from him genetically, well that's a different story. I was blessed with his bad eyes, bad hairline, portly physique, moodiness, and inability to sleep. My father was for a long time a man who worked at night. Mainly to avoid the commute, and the extra pay he received doing it. We were used to his sleeping by day, rising for dinner, sleeping some more, and leaving around 9 pm. Days off were confusing to him, and to us. He couldn't sleep nights, and would read, listed to music on headphones, or watch tv, drafting his eldest, me, to watch with him, shows that I probably shouldn't have seen. I know his sleep was off for years. Mine was similar, I have a hard time getting to sleep, staying asleep, and waking up rested. This has been something I have dealt with for years, taking melatonin, and other pills, chamomile tea at bedtime, and other tricks. I think both my father and I would have benefited from this book years ago, and now I am looking forward to seeing if I can get through the night. Sleep Groove: Why Your Body's Clock Is So Messed Up and What To Do About It by Dr. Olivia Walch is a look at sleep and the human body from a mathematical and practical view, with lots of information, science facts and science frauds, humor and useful tips to find one's grove to rest.
The book begins with how many view sleep. Many feel that sleep is something they don't really need a lot of when things are busy, and one can always make it up later. I'll sleep later on the weekend, says a person doing all-nighters a few times during the week. Many view sleep as something one can just muscle through, you'll be fine, who needs sleep. Well everyone kind of does. Walch presents studies featuring people who didn't sleep, radio disc jockeys and a student who used his not sleeping as part of a science fair experiment. While many are ok, and a few can last long periods of time, many of us are not. Walch looks at students and shift workers, those who have to work the night shifts, or shifts that the body is really not accustomed to going through, like my father used to do. Walch looks at power naps, and how they might help, but try telling that to one's boss. Walch looks at circadian science, and breaks it down in ways we can understand, along with ways to work with our body to find rest, and not against it in the many ways we do. Walch offers ideas in a public medicine sense, as sleep is getting to be a bit of a health crisis, one that no one wants to admit too, especially business leaders. There are plenty of graphs, studies, and humor to back up, and show the work that could help us all.
What I found most interesting is that we are still at the beginning of understanding this science. Walch points out various studies that well, seemed a little nuts in some ways. I didn't really even know that sleep is something that is hard to quantify. Every person is different, and to properly measure sleep for people is harder than it looks. The sleep one needs is not based on quantity, but quality, and even that can have obstacles. Walch is a very good writer, funny, informative, interested, and interesting. There are lot of practical solutions, that make sense, and have science to back them up. Though some might not like going through life with their rooms looking like a scene from Godfather II, as Walch is big on low light in a lot of places, and that was one of the big complaints that the movie was so dark.
An informative and different book, that looks at sleep from a different point of view. One that might help some people get a good night's rest, from its suggestions, not it's writing quality. I liked the style quite a bit, and look forward to more by Dr. Walch.
My father was a guy who loved to buy things for people, and I still have many of the gifts he gave me over the years, and treasure many of them. The gifts I inherited from him genetically, well that's a different story. I was blessed with his bad eyes, bad hairline, portly physique, moodiness, and inability to sleep. My father was for a long time a man who worked at night. Mainly to avoid the commute, and the extra pay he received doing it. We were used to his sleeping by day, rising for dinner, sleeping some more, and leaving around 9 pm. Days off were confusing to him, and to us. He couldn't sleep nights, and would read, listed to music on headphones, or watch tv, drafting his eldest, me, to watch with him, shows that I probably shouldn't have seen. I know his sleep was off for years. Mine was similar, I have a hard time getting to sleep, staying asleep, and waking up rested. This has been something I have dealt with for years, taking melatonin, and other pills, chamomile tea at bedtime, and other tricks. I think both my father and I would have benefited from this book years ago, and now I am looking forward to seeing if I can get through the night. Sleep Groove: Why Your Body's Clock Is So Messed Up and What To Do About It by Dr. Olivia Walch is a look at sleep and the human body from a mathematical and practical view, with lots of information, science facts and science frauds, humor and useful tips to find one's grove to rest.
The book begins with how many view sleep. Many feel that sleep is something they don't really need a lot of when things are busy, and one can always make it up later. I'll sleep later on the weekend, says a person doing all-nighters a few times during the week. Many view sleep as something one can just muscle through, you'll be fine, who needs sleep. Well everyone kind of does. Walch presents studies featuring people who didn't sleep, radio disc jockeys and a student who used his not sleeping as part of a science fair experiment. While many are ok, and a few can last long periods of time, many of us are not. Walch looks at students and shift workers, those who have to work the night shifts, or shifts that the body is really not accustomed to going through, like my father used to do. Walch looks at power naps, and how they might help, but try telling that to one's boss. Walch looks at circadian science, and breaks it down in ways we can understand, along with ways to work with our body to find rest, and not against it in the many ways we do. Walch offers ideas in a public medicine sense, as sleep is getting to be a bit of a health crisis, one that no one wants to admit too, especially business leaders. There are plenty of graphs, studies, and humor to back up, and show the work that could help us all.
What I found most interesting is that we are still at the beginning of understanding this science. Walch points out various studies that well, seemed a little nuts in some ways. I didn't really even know that sleep is something that is hard to quantify. Every person is different, and to properly measure sleep for people is harder than it looks. The sleep one needs is not based on quantity, but quality, and even that can have obstacles. Walch is a very good writer, funny, informative, interested, and interesting. There are lot of practical solutions, that make sense, and have science to back them up. Though some might not like going through life with their rooms looking like a scene from Godfather II, as Walch is big on low light in a lot of places, and that was one of the big complaints that the movie was so dark.
An informative and different book, that looks at sleep from a different point of view. One that might help some people get a good night's rest, from its suggestions, not it's writing quality. I liked the style quite a bit, and look forward to more by Dr. Walch.
January 13, 2025
Thank you to NetGalley and the publisher for providing me with an advanced copy in exchange for an honest review.
This book was fascinating. As the back cover states, I’ve always known that getting enough sleep is a good, even necessary, thing, but I never fully understood why. Walch’s in-depth descriptions of body rhythms and how everything we do is on our own unique and personal clock made so much sense, and was explained in terms the lay person could understand. I had never really thought about how light affects the body, how you can better help yourself adjust to jet-lag, why you can’t “bank” sleep if you get too little or too much on a given night, or what happens to shift workers when they’re expected to fall back into a regular schedule when they’ve just worked a 12-hour overnight shift. It has really made me think about my habits and encouraged me to keep more of a sleep schedule and, hopefully, positively impact other areas of my life as well.
This book was fascinating. As the back cover states, I’ve always known that getting enough sleep is a good, even necessary, thing, but I never fully understood why. Walch’s in-depth descriptions of body rhythms and how everything we do is on our own unique and personal clock made so much sense, and was explained in terms the lay person could understand. I had never really thought about how light affects the body, how you can better help yourself adjust to jet-lag, why you can’t “bank” sleep if you get too little or too much on a given night, or what happens to shift workers when they’re expected to fall back into a regular schedule when they’ve just worked a 12-hour overnight shift. It has really made me think about my habits and encouraged me to keep more of a sleep schedule and, hopefully, positively impact other areas of my life as well.
February 6, 2025
I got some good information from this book, but overall I found the writing style too informal, and there were too many analogies. The book is, after all, partially lifted from blog posts. I think casual language for blog posts needs some formalization for publication in a book; the characterization of scientific studies is snarky, which is cute for a magazine article but gave me whiplash in the book. The author is clear that she owns a company that is using this information for its work, so to some degree this is a marketing push.
I thought the information on light as a drug was interesting. I am surprised that exercise was completely left out, as that seems like an important part of body rhythms and clocks.
I have not read any of the other recent nonfiction books on sleep, I read this because I was hoping for some straightforward sleep advice. It was somewhat useful but I think just reading the blog posts would have been fine.
I thought the information on light as a drug was interesting. I am surprised that exercise was completely left out, as that seems like an important part of body rhythms and clocks.
I have not read any of the other recent nonfiction books on sleep, I read this because I was hoping for some straightforward sleep advice. It was somewhat useful but I think just reading the blog posts would have been fine.
December 21, 2024
This book provides a comprehensive overview of the factors influencing our sleep quality. I appreciated the numerous examples and illustrations that effectively highlighted the author's points. The inclusion of sleep studies adds credibility, which is a definite plus. Additionally, the humor throughout made for an enjoyable reading experience.
However, I feel the book could have benefited from being 25% to 50% shorter. The principal factors were reiterated in each chapter, leading me to skim through the latter sections, as much of the content felt repetitive.
However, I feel the book could have benefited from being 25% to 50% shorter. The principal factors were reiterated in each chapter, leading me to skim through the latter sections, as much of the content felt repetitive.
April 13, 2025
This book explains very well our characteristic interactions with our sleeping patterns. The mundane (we already know) is rapidly dispersed throughout the book with catching humor that helps the reader, the obvious, but that is good to hear, is also there. Then the thing that we should know but that we learn (such as mealtime, shiftwork strategies). I enjoyed the read and the lessons that I plan to implement finally. Well referenced
May 9, 2025
not too much new, but I like her style of presenting information -- science is thorough, relevant, and interesting. best of all, there's none of the ridiculous fear-mongering and gross misrepresentations of data found in Matthew Walker's "Why We Sleep" (see Alexey Guzey's brutal takedown of Walker's "science" - https://guzey.com/books/why-we-sleep/). I appreciate her capacity for understanding the limits of sleep research.
April 2, 2025
Fun, practical, and approachable book on the biology of sleep, from circadian rhythm to jet lag. And with lots of cute diagrams for your inner nerd!
I liked the sections on rhythm and light exposure. I've heard plenty of advice to avoid screens before bed, but less about getting sunlight and bright light midday to boost your system.
I liked the sections on rhythm and light exposure. I've heard plenty of advice to avoid screens before bed, but less about getting sunlight and bright light midday to boost your system.
December 14, 2024
Sleep Groove by Olivia Walch is a masterpiece of information on the importance of sleep. Also informative on the types of sleep, why you might have trouble sleeping and how to make the changes to improve your sleep patterns and quality of sleep.
#SleepGroove #NetGalley
#SleepGroove #NetGalley
April 7, 2025
Okay. Not great. Maybe I'm too old for this book. It did not flow well for me and the illustrations did not help me much. I did glean some information that I will apply to my life but I think the book could have told me what I needed to know in a magazine article instead of an entire book.
Read
June 25, 2025Though it is written in an easy to read style, I found it very difficult to follow all the graphs and info and it didn't help me in my never-ending quest for a sleep strategy. That's a shame because the author is clearly knowledgeable and there is plenty of good info in the book.
December 27, 2024
I received an advanced reader copy of this title. It was very interesting and I learned a lot about sleep beyond the "need 8 hours". Very informative.
May 14, 2025
A great deep dive into understanding the science of sleep. She uses humor to intelligently expand one’s understanding of why sleep is so important. I loved it!
September 3, 2025
Found Matthew Walker's book much more informative
December 3, 2025
A fascinating, mostly accessible, and humorous, science book on sleep. Learned a lot, and will maybe apply some of it!
December 23, 2025
Reading this book is the single most effective thing I've ever done for improving my sleep.
August 11, 2025
Interesting and definitely makes sense. Going to try getting on a better groove and see if it helps. Wish there was more info about how to figure out how to do that for your personal schedule and limitations, but guessing author might be saving that for an app.
June 7, 2025
Olivia Walch PHD (mathematician) offers plenty of helpful illustrations, useful analogies and metaphors, as well as easy-to-understand explanations to demystify circadian science in this informative book. Sleep is often (unfortunately) thought of as a simple math activity (add some here, subtract some here; divide it across these days), although it is a much more dynamic process. Interestingly, sleep quality and circadian rhythms are famously difficult to measure.
Walch details that “we might focus too much on sleep factors outside of our control, and not enough on sleep-related factors within our control.” This book offers plenty of information and practical strategies regarding sleep habits that impact sleep quality and circadian rhythm, including light exposure, exercise, meal timing, caffeine intake, daily activities, sleep regularity, among many other practices.
This book feels relatable (and incredibly useful) for anyone who has experienced difficulty falling asleep, staying asleep, or regularly wakes up feeling far from well-rested. It is particularly relevant given that chronic sleep restriction impacts learning, metabolic regulation and immune response.
The contents page makes it very easy to navigate through the book and then re-read the various (relevant and interesting) sections as necessary.
Many thanks to Andrews McMeel Publishing for the digital review copy, via NetGalley. This review is voluntary, and all opinions are my own.
Walch details that “we might focus too much on sleep factors outside of our control, and not enough on sleep-related factors within our control.” This book offers plenty of information and practical strategies regarding sleep habits that impact sleep quality and circadian rhythm, including light exposure, exercise, meal timing, caffeine intake, daily activities, sleep regularity, among many other practices.
This book feels relatable (and incredibly useful) for anyone who has experienced difficulty falling asleep, staying asleep, or regularly wakes up feeling far from well-rested. It is particularly relevant given that chronic sleep restriction impacts learning, metabolic regulation and immune response.
The contents page makes it very easy to navigate through the book and then re-read the various (relevant and interesting) sections as necessary.
Many thanks to Andrews McMeel Publishing for the digital review copy, via NetGalley. This review is voluntary, and all opinions are my own.
Displaying 1 - 19 of 19 reviews