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" 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. "
Matthew Walker
Sleep
Memory
Go
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" 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. "
Matthew Walker
Silence
Vision
Seed
" 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. "
Matthew Walker
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Look
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" 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. "
Matthew Walker
You
Time
Think
" We know that efficiency and effectiveness are increased when you're getting sufficient sleep, and it will take you longer to do the same thing on an underslept brain, which means you end up having to stay awake longer. So goes the vicious cycle. "
Matthew Walker
Sleep
You
Brain
" 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. "
Matthew Walker
Weekends
Trying
Sleep
" The fact that we don't have that biologic pressure to have highly polyphasic sleep, I think, probably tells us something in terms of, truly, whether it's useful or not. "
Matthew Walker
Useful
Fact
Us
" 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. "
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Us
Sleep
People
" Sleep is the Swiss army knife of health. When sleep is deficient, there is sickness and disease. And when sleep is abundant, there is vitality and health. "
Matthew Walker
Knife
Sleep
Sickness
" I think sleep is probably the neglected stepsister in the health conversation today. I think we've done a good job regarding physical activity and diet, but sleep has remained out there in the cold, and that's surprising to me. "
Matthew Walker
Good
Sleep
Job
" 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. "
Matthew Walker
Sleep
Smoking
Think
" 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. "
Matthew Walker
Long
Smoking
Work
" The amount of sleep - the total amount of sleep that you get - starts to decrease the older that we get. I think one of the myths out there is that we simply need less sleep as we age, and that's not true, in fact. "
Matthew Walker
True
You
Think
" 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. "
Matthew Walker
Age
People
Sleeping
" It's not clear whether the brain actually is designed to have nightmares or whether this is actually the process going awry. "
Matthew Walker
Clear
Brain
Going
" That short-sleeping that we're now suffering is a consequence of our lifestyle. It's not a consequence of evolutionary habituation. "
Matthew Walker
Suffering
Lifestyle
Our
" Midnight is the time when we think, 'Well, we should probably send our last email; let me just check Facebook one more time.' "
Matthew Walker
Me
Last
Midnight
" 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. "
Matthew Walker
You
Fool
Brain
" 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. "
Matthew Walker
Back
Time
Think
" 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. "
Matthew Walker
Older
Able
Getting
" 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. "
Matthew Walker
People
Sleep
Think
" 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. "
Matthew Walker
Sleep
Great
Details
" Our circadian biology, and the insatiable early-morning demands of a post-industrial way of life, denies us the sleep we vitally need. "
Matthew Walker
Life
Need
Sleep
" We have stigmatised sleep with the label of laziness. "
Matthew Walker
Label
Sleep
Laziness
" Human beings are the only species that deliberately deprive themselves of sleep for no apparent gain. Many people walk through their lives in an underslept state, not realizing it. "
Matthew Walker
People
Sleep
Human
" 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. "
Matthew Walker
Me
Wait
Sleep
" Deep non-REM sleep almost hits the save button on those recently acquired informational pieces so that when you wake up the next morning, you have remembering rather than forgetting. "
Matthew Walker
Sleep
Wake Up
Deep
" Light is a profound degrader of our sleep. "
Matthew Walker
Profound
Light
Sleep
" 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. "
Matthew Walker
Balm
Brain
Dream
" 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. "
Matthew Walker
Health
Compromise
Mental
" 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. "
Matthew Walker
Bed
Time
Think