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" 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

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

" 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

" 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. "

" 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. "

" 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

" 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. "

" 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. "

" 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. "

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

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

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

" 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

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

" 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. "

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

" 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. "

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

" 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. "

" 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. "

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

" 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. "

" 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. "

" When I give lectures, people will wait behind until there is no one around and then tell me quietly, 'I seem to be one of those people who need eight or nine hours' sleep.' It's embarrassing to say it in public. "

Matthew Walker

Wait

Sleep

" 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. "

" 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. "

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

" 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. "

" 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. "

" 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

" 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. "