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" 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. "

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" 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. "

Matthew Walker

People

Sleep

Think

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

" 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

" 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. "

" 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. "

" 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. "

" Light is a profound degrader of our sleep. "

" 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. "

" 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

" 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. "

" 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. "

" 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. "

" 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 clear whether the brain actually is designed to have nightmares or whether this is actually the process going awry. "

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

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

" 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. "

" 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. "

" 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.' "

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

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

" 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. "

" 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. "

" 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. "

" 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

" 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

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

" 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. "

" 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. "