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" 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. "

Matthew Walker

You

Fool

Brain

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

" 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. "

" 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. "

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

" 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. "

" 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. "

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

" 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

" 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. "

" 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. "

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

" 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. "

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

" 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

" 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. "

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

" 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. "

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

" 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 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. "

" 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. "

" 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

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

" 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.' "

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

" 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. "

" 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. "

" That short-sleeping that we're now suffering is a consequence of our lifestyle. It's not a consequence of evolutionary habituation. "

" 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. "