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" 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

Sleep

People

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

" 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

" 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. "

" 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. "

" 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

" 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. "

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

" 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. "

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

" 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 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. "

" 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. "

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

" 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. "

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

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

" 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. "

Matthew Walker

You

Yes

" 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 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. "

" 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.' "

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

" 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. "

" 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. "

" 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. "

" 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. "

" Friends say, 'Shall we go out to dinner at 8?' I say, 'I can't, I'm a 10 A.M.-till-6:30 P.M. kind of guy.' I keep that very regular, no matter what. "

Matthew Walker

Kind

Friends

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

" 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. "

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