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" Sleep is Mother Nature's best effort yet to counter death. "
Matthew Walker
Sleep
Nature
Best
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" The time of night when you sleep makes a significant difference in terms of the structure and quality of your sleep. "
Matthew Walker
Quality
You
Your
" 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
" 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
More
You
Yes
" We now know that we imprint information during the day. We sort of - that seed is planted there within the brain during the day. In other words, we learn information. But we also know that that vision that was planted in the brain still remains in the sound of silence, in this - in the dark of night. "
Matthew Walker
Silence
Vision
Seed
" 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
" By keeping patients awake for longer, we build up a strong sleep pressure. "
Matthew Walker
Strong
Sleep
Pressure
" 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. "
Matthew Walker
Older
Able
Getting
" 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
" 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
" Our circadian biology, and the insatiable early-morning demands of a post-industrial way of life, denies us the sleep we vitally need. "
Matthew Walker
Life
Need
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. "
Matthew Walker
True
You
Think
" Below seven hours of sleep, there are objective impairments in the body. Eight hours are recommended. "
Matthew Walker
Objective
Sleep
Body
" Creativity is, after all, lauded as the engine of business innovation. "
Matthew Walker
Creativity
Innovation
Business
" 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
" Light is a profound degrader of our sleep. "
Matthew Walker
Profound
Light
Sleep
" Sleep-deprived individuals also generate fewer and less accurate solutions to problems. "
Matthew Walker
Less
Accurate
Problems
" 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
" 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
" When did a doctor prescribe, not sleeping pills, but sleep itself? It needs to be prioritised, even incentivised. "
Matthew Walker
Sleeping
Sleep
Needs
" 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
" 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
" No one wants to give up time with their family or entertainment, so they give up sleep instead. "
Matthew Walker
Up
Time
Sleep
" 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. "
Matthew Walker
Sleep
Doing
Possible
" 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
" 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
" 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. "
Matthew Walker
Life
People
Point
" We have stigmatised sleep with the label of laziness. "
Matthew Walker
Label
Sleep
Laziness
" 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
Go
" 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
" 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. "
Matthew Walker
Health
Compromise
Mental