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" Friends say, 'Shall we go out to dinner at 8?' I say, 'I can't, I'm a 10 A.M.-till-6:30 P.M. kind of guy.' I keep that very regular, no matter what. "

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" By keeping patients awake for longer, we build up a strong sleep pressure. "

" Back in the 1940s, people were sleeping on average just a little bit over eight hours a night, and now, in the modern age, we're down to around 6.7, 6.8 hours a night. "

" It's not clear whether the brain actually is designed to have nightmares or whether this is actually the process going awry. "

" My name is Matthew Walker, I am a professor of neuroscience and psychology at the University of California, Berkeley, and I am the author of the book 'Why We Sleep.' "

" Many business leaders still believe that time on-task equates to productivity. Even in the industrial era of rote factory work, this was untrue. It is a misguided fallacy, and an expensive one, too. Every key facet required for business success will fail when sleep becomes short within an organisation. "

" You should not actually stay in bed for very long awake, because your brain is this remarkably associative device, and it quickly learns that the bed is about being awake. So you should go to another room - a room that's dim. Just read a book - no screens, no phones - and, only when you're sleepy, return to the bed. "

" No aspect of our biology is left unscathed by sleep deprivation. It sinks down into every possible nook and cranny. And yet no one is doing anything about it. "

" Dream sleep provides a fascinating neurochemical soothing balm. It is during dream sleep and only during dream sleep when our brain shuts off a stress-related neurochemical called noradrenalin. "

" What is dreaming, and what happens, and are there any real benefits to dreaming? Well, to take a step back, I think it's important to note that dreaming essentially is a time when we all become flagrantly psychotic. "

" I give myself a non-negotiable eight-hour sleep opportunity every night. "

" Some people actually sleep better when the significant other is with them. For other couples, it's the opposite. "

" Your subjective sense of how well you're doing under conditions of sleep deprivation is a miserable predictor of, objectively, how you actually are doing. "

" Alcohol is a class of drugs that we call 'the sedatives.' And what you're doing is just knocking your brain out. You're not putting it into natural sleep. "

" Falling asleep is like landing a plane. It takes time. You've got to sort of gradually descend. I think one of the problems with insufficient sleep is people are not very good at predicting how poorly they are doing when they are under-slept. "

" No one wants to give up time with their family or entertainment, so they give up sleep instead. "

" The gross demonstration of caffeine is that it prevents you from falling asleep. The slightly more nefarious aspect of caffeine is that maybe you can fall asleep, but we know that the depth of deep sleep you're getting if caffeine is still in your system is severely less. "

" I just tell people I'm a dolphin trainer. It's better for everyone. "

" Stay away from screens, especially those LED screens. Those blue-light emitting devices fool your brain into thinking that it's still daytime, even though it's night-time and you want to get to sleep. "

" If you look at how humans tend to want to sleep, it seems to be either, you know, sort of a monophasic way or at least a biphasic way, where there's, perhaps, a long bout during the night and then maybe a siesta-like pattern during the day. "

" Individuals fail to recognise how their perennial state of sleep deficiency has come to compromise their mental aptitude and physical vitality, including the slow accumulation of ill health. "

" No one would look at an infant baby asleep, and say 'What a lazy baby!' We know sleeping is non-negotiable for a baby. But that notion is quickly abandoned. "

" When did a doctor prescribe, not sleeping pills, but sleep itself? It needs to be prioritised, even incentivised. "

" I have long been puzzled by the entrenched mentality, and often enforced practice, of longer work hours and less sleep. Innumerable policies exist within the workplace regarding smoking, substance abuse, ethical behaviour, and injury and disease prevention. "

" I think we perhaps are, with sleep, where we were with smoking about 50 years ago, in that we had all of the science, and it was right there for the public discussion, but it's not yet adequately sort of percolated out into policy or even just public wisdom. "

" Creativity is, after all, lauded as the engine of business innovation. "

" It's not that we simply get old, and memory starts to go, and sleep starts to deteriorate. But those two things actually are significantly interrelated. "

" People dramatically underestimate how much sleep is linked to all the diseases killing us. We know a lack of sleep is linked to numerous forms of cancer - bowel, prostate, breast cancer. "

" I think many people walk through their lives in an under-slept state not realizing it. It's become this new natural baseline. "

" If sleep does not provide a remarkable set of benefits, then it's the biggest mistake the evolutionary process has ever made. "

" Our circadian biology, and the insatiable early-morning demands of a post-industrial way of life, denies us the sleep we vitally need. "