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" No one would look at an infant baby asleep, and say 'What a lazy baby!' We know sleeping is non-negotiable for a baby. But that notion is quickly abandoned. "

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

" 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. "

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

" 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. "

" When did a doctor prescribe, not sleeping pills, but sleep itself? It needs to be prioritised, even incentivised. "

" 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. "

" 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 simply that older adults don't seem to be able to generate sleep efficiently, and that's why they're not getting it. "

" 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. "

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

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

" 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. "

" 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. "

" 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'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. "

" 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. "

" 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.' "

" 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. "

" Midnight is the time when we think, 'Well, we should probably send our last email; let me just check Facebook one more time.' "

" 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. "

" 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. "

" 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. "

" 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. "

" 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. "

" 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. "

" 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. "

" 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. "

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