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" 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.' "

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" 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

" 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. "

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

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

" 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. "

" 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. "

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

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

" 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. "

" No one wants to give up time with their family or entertainment, so they give up sleep instead. "

Matthew Walker

Time

Sleep

" 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

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

" 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. "

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

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

" 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. "

" 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. "

" Light is a profound degrader of our 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

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

" 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. "

" 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. "

" 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. "

" 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. "

" 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 have stigmatised sleep with the label of laziness. "

" 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. "

" 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. "

" 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