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" 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. "

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

Matthew Walker

Walk

Many

Natural

" Sleep is Mother Nature's best effort yet to counter death. "

" 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.' "

" 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

Wait

Sleep

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

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

" 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. "

" 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. "

" 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. "

" 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. "

" 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

" Below seven hours of sleep, there are objective impairments in the body. Eight hours are recommended. "

" 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. "

" 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. "

" 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

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

" 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. "

" 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. "

" 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. "

" 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. "

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

" 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. "

" 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. "

" 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. "

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

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

" 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

Last

Midnight

" 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. "

" 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. "

" 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. "