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" 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. "

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

Matthew Walker

Sleep

Benefits

Mistake

" 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

" 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

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

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

" 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. "

" 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. "

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

" 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. "

" 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.' "

" 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. "

" 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. "

" 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. "

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

" 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. "

" 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. "

" 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. "

" 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. "

" 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

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

Matthew Walker

Time

Sleep

" 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. "

" 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. "

" 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. "

" 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. "

" 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

" 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

" 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. "

" Our circadian biology, and the insatiable early-morning demands of a post-industrial way of life, denies us the sleep we vitally need. "

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