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" If you were not to set an alarm clock, would you sleep past it? If the answer is yes, then there is clearly more sleep that is needed. "

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" When I give lectures, people will wait behind until there is no one around and then tell me quietly, 'I seem to be one of those people who need eight or nine hours' sleep.' It's embarrassing to say it in public. "

" The time of night when you sleep makes a significant difference in terms of the structure and quality of your sleep. "

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

" 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. "

" We now know that we imprint information during the day. We sort of - that seed is planted there within the brain during the day. In other words, we learn information. But we also know that that vision that was planted in the brain still remains in the sound of silence, in this - in the dark of night. "

" 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. "

" 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. "

" Regularity is a key: going to bed at the same time, waking up at the same time no matter what. But I think, also, it's not just about quantity - that's what we've been discovering. It's also about quality. "

" It's during dream sleep where we start to actually take the sting out of difficult, even traumatic, emotional experiences that we've been having. And sleep almost divorces that emotional, bitter rind from the memory experiences that we've had during the day. "

" 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. "

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

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

" That short-sleeping that we're now suffering is a consequence of our lifestyle. It's not a consequence of evolutionary habituation. "

" It's simply that older adults don't seem to be able to generate sleep efficiently, and that's why they're not getting it. "

" Do you tend to sleep in during the weekends? That usually signals that you're trying to sleep off a debt you've accumulated during the week. "

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

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

" If we didn't need eight hours of sleep and could survive on six, Mother Nature would have done away with 25 percent of our sleep time millions of years ago. Because when you think about it, sleep is an idiotic thing to do. "

" 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. "

" Sleep-deprived individuals also generate fewer and less accurate solutions to problems. "

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

" We have stigmatised sleep with the label of laziness. "

" 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. "

" 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. "

" 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.' "

" 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. "

" As you try to tweak your sleep one way or the other, you might be, you might be doing great - you might do better at remembering details of an event, but you might end up being poorer at abstracting the gist or the rules associated with it. "

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

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