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" 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
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" 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
" 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
" 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
" 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
" 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. "
Matthew Walker
Sleep
Start
Dream
" 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. "
Matthew Walker
Sense
Miserable
How
" No one wants to give up time with their family or entertainment, so they give up sleep instead. "
Matthew Walker
Up
Time
Sleep
" Sleep-deprived individuals also generate fewer and less accurate solutions to problems. "
Matthew Walker
Less
Accurate
Problems
" Light is a profound degrader of our sleep. "
Matthew Walker
Profound
Light
Sleep
" 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
" I give myself a non-negotiable eight-hour sleep opportunity every night. "
Matthew Walker
Give
Myself
Night
" 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
" You're trying to sleep off a debt that you've lumbered your brain and body with during the week, and wouldn't it be lovely if sleep worked like that? Sadly, it doesn't. Sleep is not like the bank, so you can't accumulate a debt and then try and pay it off at a later point in time. "
Matthew Walker
Brain
You
Week
" 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
" If sleep does not provide a remarkable set of benefits, then it's the biggest mistake the evolutionary process has ever made. "
Matthew Walker
Sleep
Benefits
Mistake
" By keeping patients awake for longer, we build up a strong sleep pressure. "
Matthew Walker
Strong
Sleep
Pressure
" 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.' "
Matthew Walker
Name
Sleep
Why
" 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
" 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
" 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. "
Matthew Walker
Time
Success
Work
" 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. "
Matthew Walker
Brain
Sleep
Doing
" Creativity is, after all, lauded as the engine of business innovation. "
Matthew Walker
Creativity
Innovation
Business
" Some people actually sleep better when the significant other is with them. For other couples, it's the opposite. "
Matthew Walker
Some People
Better
People
" 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
" 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
" Below seven hours of sleep, there are objective impairments in the body. Eight hours are recommended. "
Matthew Walker
Objective
Sleep
Body
" 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
" Sleep is Mother Nature's best effort yet to counter death. "
Matthew Walker
Sleep
Nature
Best
" 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
" 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. "
Matthew Walker
Us
Sleep
People