Why We Sleep Quotes

“Vyjádříme-li V procentech celkové populace počet lidí schopných přežívat při pěti nebo méně hodinách spánku bez jakýchkoli postiženi a hodnotu pak zaokrouhlíme na celé číslo, dostaneme nulu.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“forward”
― Matthew Walker, Why We Sleep: The New Science of Sleep and Dreams

“The twenty-four-hour biological clock sitting in the middle of your brain is called the suprachiasmatic nucleus.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“Routinely sleeping less than six hours a night weakens your immune system, substantially increasing your risk of certain forms of cancer.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“Things get even more interesting when birds group together. In some species, many of the birds in a flock will sleep with both halves of the brain at the same time. How do they remain safe from threat? The answer is truly ingenious. The flock will first line up in a row. With the exception of the birds at each end of the line, the rest of the group will allow both halves of the brain to indulge in sleep. Those at the far left and right ends of the row aren’t so lucky. They will enter deep sleep with just one half of the brain (opposing in each), leaving the corresponding left and right eye of each bird wide open. In doing so, they provide full panoramic threat detection for the entire group, maximizing the total number of brain halves that can sleep within the flock. At some point, the two end-guards will stand up, rotate 180 degrees, and sit back down, allowing the other side of their respective brains to enter deep sleep.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“Not getting sufficient sleep when fighting a battle against cancer can be likened to pouring gasoline on an already aggressive fire. That may sound alarmist, but the scientific evidence linking sleep disruption and cancer is now so damning that the World Health Organization has officially classified nighttime shift work as a “probable carcinogen.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“You will recall from chapter 8 that getting four to six hours of sleep a night in the week before your flu shot means that you will produce less than half of the normal antibody response required, while seven or more hours of sleep consistently returns a powerful and comprehensive immunization response.”
― Matthew Walker, Why We Sleep: The New Science of Sleep and Dreams

“Those children who are fortunate to have the sleep disorder recognized, and who have their tonsils removed, more often than not prove that they do not have ADHD.”
― Matthew Walker, Why We Sleep: The New Science of Sleep and Dreams

“If the goal of education is to educate, and not risk lives in the process, then we are failing our children in the most spectacular manner with the current model of early school start times.”
― Matthew Walker, Why We Sleep: The New Science of Sleep and Dreams

“Research findings have also revealed that increasing sleep by way of delayed school start times wonderfully increases class attendance, reduces behavioral and psychological problems, and decreases substance and alcohol use.”
― Matthew Walker, Why We Sleep: The New Science of Sleep and Dreams

“David Dinges has extended an open invitation to anyone suggesting that they can survive on short sleep to come to his lab for a ten-day stay. He will place that individual on their proclaimed regiment of short sleep and measure their cognitive function. Dinges is rightly confident he’ll show, categorically, a degradation of brain and body function. To date, no volunteers have matched up to their claim.”
― Matthew Walker, Why We Sleep: The New Science of Sleep and Dreams

“Little wonder, then, that you have never been told to “stay awake on a problem.” Instead, you are instructed to “sleep on it.” Interestingly, this phrase, or something close to it, exists in most languages (from the French dormir sur un problem, to the Swahili kulala juu ya tatizo), indicating that the problem-solving benefit of dream sleep is universal, common across the globe.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“Those participants who obtained seven to nine hours’ sleep in the week before getting the flu shot generated a powerful antibody reaction, reflecting a robust, healthy immune system. In contrast, those in the sleep-restricted group mustered a paltry response, producing less than 50 percent of the immune reaction their well-slept counterparts were able to mobilize. Similar consequences”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“When participants were asked about their subjective sense of how impaired they were, they consistently underestimated their degree of performance disability. It was a miserable predictor of how bad their performance actually, objectively was. It is the equivalent of someone at a bar who has had far too many drinks picking up his car keys and confidently telling you, “I’m fine to drive home.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“Furthermore, asking that same teenager to wake up at seven the next morning and function with intellect, grace, and good mood is the equivalent of asking you, their parent, to do the same at four or five a.m.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“Our brain scanning experiments in healthy individuals offered reflections on the relationship between sleep and psychiatric illnesses. There is no major psychiatric condition in which sleep is normal. This is true of depression, anxiety, post-traumatic stress disorder (PTSD), schizophrenia, and bipolar disorder (once known as manic depression”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“O hábito de dormir menos de seis ou sete horas por noite abala o sistema imunológico, mais do que duplicando o risco de câncer.”
― Matthew Walker, Por Que Nós Dormimos: A Nova Ciência do Sono e do Sonho

“Setting aside the extreme case of sleep deprivation, how do you know whether you’re routinely getting enough sleep? While a clinical sleep assessment is needed to thoroughly address this issue, an easy rule of thumb is to answer two simple questions. First, after waking up in the morning, could you fall back asleep at ten or eleven a.m.? If the answer is “yes,” you are likely not getting sufficient sleep quantity and/or quality. Second, can you function optimally without caffeine before noon? If the answer is “no,” then you are most likely self-medicating your state of chronic sleep deprivation. Both of these signs you should take seriously and seek to address your sleep deficiency. They are topics, and a question,”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“Esta es la teoría de la terapia nocturna. Postula que el proceso del sueño durante la fase REM cumple dos objetivos fundamentales: (1) dormir para recordar los detalles de las experiencias valiosas y destacadas, integrándolas con el conocimiento existente y colocándolas en una perspectiva autobiográfica, y (2) dormir para olvidar o disolver la carga emocional visceral y dolorosa que previamente ha envuelto esos recuerdos. Si esto es cierto, el estado de sueño conlleva una especie de revisión de la vida introspectiva con fines terapéuticos.”
― Matthew Walker, Por qué dormimos: La nueva ciencia del sueño

“Research studies in animals have, however, provided definitive evidence of the deadly nature of total sleep deprivation, free of any comorbid disease. The most dramatic, disturbing, and ethically provoking of these studies was published in 1983 by a research team at the University of Chicago. Their experimental question was simple: Is sleep necessary for life? By preventing rats from sleeping for weeks on end in a gruesome ordeal, they came up with an unequivocal answer: rats will die after fifteen days without sleep, on average. Two additional results quickly followed. First, death ensued as quickly from total sleep deprivation as it did from total food deprivation. Second, rats lost their lives almost as quickly from selective REM-sleep deprivation as they did following total sleep deprivation. A total absence of NREM sleep still proved fatal, it just took longer to inflict the same mortal consequence—forty-five days, on average.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“REM sleep ushers you into a preposterous theater wherein you are treated to a bizarre, highly associative carnival of autobiographical themes.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“This is especially true of a region called the prefrontal cortex, which sits above the eyes, and can be thought of as the head office of the brain. The prefrontal cortex controls high-level thought and logical reasoning, and helps keep our emotions in check. When a night owl is forced to wake up too early, their prefrontal cortex remains in a disabled, “offline” state.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“There does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and detrimentally”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“the subsequent perseverance of sleep throughout evolution means there must be tremendous benefits that far outweigh all of the obvious hazards and detriments.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease. Inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, setting you on a path toward cardiovascular disease, stroke, and congestive heart failure. Fitting Charlotte Brontë’s prophetic wisdom that “a ruffled mind makes a restless pillow,” sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicidality.”
― Matthew Walker, Why We Sleep: The New Science of Sleep and Dreams

“With few exceptions over the past half century, every experiment that has investigated the impact of deficient sleep on the human body has observed an overactive sympathetic nervous system.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“Recall that Guinness deems it acceptable for a man (Felix Baumgartner) to ascend 128,000 feet into the outer reaches of our atmosphere in a hot-air balloon wearing a spacesuit, open the door of his capsule, stand atop a ladder suspended above the planet, and then free-fall back down to Earth at a top speed of 843 mph (1,358 kmh), passing through the sound barrier while creating a sonic boom with just his body. But the risks associated with sleep deprivation are considered to be far, far higher.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“For every day you are in a different time zone, your suprachiasmatic nucleus can only readjust by about one hour. It therefore took me about eight days to readjust to London time after having been in San Francisco, since London is eight hours ahead of San Francisco.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

“Es trágico que cada hora una persona muera en un accidente de tráfico en los Estados Unidos debido a un error asociado con el cansancio. Y resulta inquietante saber que los accidentes de automóvil causados por conducir con sueño superan a todos los causados por el alcohol y las drogas.”
― Matthew Walker, Por qué dormimos: La nueva ciencia del sueño

“Alcohol is one of the most powerful suppressors of REM sleep that we know of.”
― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams