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" Light is a profound degrader of our sleep. "

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" 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. "

" 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. "

" I think the first general point to make from epidemiological studies across millions of people is the following - that short sleep predicts a shorter life. It predicts all cause mortality. "

" 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. "

" 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. "

" 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. "

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

" 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. "

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

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

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

" Based on the science, you can make somewhat clear statements: The number of people who can survive on six hours of sleep without impairment is zero. "

" 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. "

" 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. "

" 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. "

" 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 that we simply get old, and memory starts to go, and sleep starts to deteriorate. But those two things actually are significantly interrelated. "

" 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. "

" 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. "

" 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. "

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

" 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. "

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

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

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

" 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. "

" 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. "

" 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. "

" 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. "

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