9:59:59.000,9:59:59.000 Thank you very much. 9:59:59.000,9:59:59.000 Well, I would like[br]to start with testicles. 9:59:59.000,9:59:59.000 (Laughter) 9:59:59.000,9:59:59.000 Men who sleep five hours a night 9:59:59.000,9:59:59.000 have significantly smaller testicles[br]than those who sleep seven hours or more. 9:59:59.000,9:59:59.000 (Laughter) 9:59:59.000,9:59:59.000 In addition, men who routinely sleep[br]just four to five hours a night 9:59:59.000,9:59:59.000 will have a level of testosterone 9:59:59.000,9:59:59.000 which is that of someone[br]10 years their senior. 9:59:59.000,9:59:59.000 So a lack of sleep[br]will age a man by a decade 9:59:59.000,9:59:59.000 in terms of that[br]critical aspect of wellness. 9:59:59.000,9:59:59.000 And we see equivalent impairments[br]in female reproductive health 9:59:59.000,9:59:59.000 caused by a lack of sleep. 9:59:59.000,9:59:59.000 This is the best news[br]that I have for you today. 9:59:59.000,9:59:59.000 (Laughter) 9:59:59.000,9:59:59.000 From this point, it may only get worse. 9:59:59.000,9:59:59.000 Not only will I tell you[br]about the wonderfully good things 9:59:59.000,9:59:59.000 that happen when you get sleep 9:59:59.000,9:59:59.000 but the alarmingly bad things[br]that happen when you don't get enough, 9:59:59.000,9:59:59.000 both for your brain and for your body. 9:59:59.000,9:59:59.000 Let me start with the brain 9:59:59.000,9:59:59.000 and the functions of learning and memory, 9:59:59.000,9:59:59.000 because what we've discovered[br]over the past 10 or so years 9:59:59.000,9:59:59.000 is that you need sleep after learning 9:59:59.000,9:59:59.000 to essentially hit the save button[br]on those new memories 9:59:59.000,9:59:59.000 so that you don't forget. 9:59:59.000,9:59:59.000 But recently we discovered 9:59:59.000,9:59:59.000 that you also need sleep before learning, 9:59:59.000,9:59:59.000 and now to actually prepare your brain, 9:59:59.000,9:59:59.000 almost like a dry sponge 9:59:59.000,9:59:59.000 ready to initially soak up[br]new information. 9:59:59.000,9:59:59.000 And without sleep,[br]the memory circuits of the brain 9:59:59.000,9:59:59.000 essentially become waterlogged, 9:59:59.000,9:59:59.000 as it were, 9:59:59.000,9:59:59.000 and you can't absorb new memories. 9:59:59.000,9:59:59.000 So let me show you the data. 9:59:59.000,9:59:59.000 Here in this study, we decided[br]to test the hypothesis 9:59:59.000,9:59:59.000 that pulling the all-nighter[br]was a good idea. 9:59:59.000,9:59:59.000 So we took a group of individuals 9:59:59.000,9:59:59.000 and we assigned them[br]to one of two experimental groups: 9:59:59.000,9:59:59.000 a sleep group, 9:59:59.000,9:59:59.000 and a sleep deprivation group. 9:59:59.000,9:59:59.000 Now, the sleep group, they're going to get[br]a full eight hours of slumber, 9:59:59.000,9:59:59.000 but the deprivation group,[br]we're going to keep them awake 9:59:59.000,9:59:59.000 in the laboratory under full supervision. 9:59:59.000,9:59:59.000 There's no naps or caffeine, by the way,[br]so it's miserable for everyone involved. 9:59:59.000,9:59:59.000 And then the next day[br]we're going to place those participants 9:59:59.000,9:59:59.000 inside an MRI scanner 9:59:59.000,9:59:59.000 and we're going to have them[br]try and learn a whole list of new facts 9:59:59.000,9:59:59.000 as we're taking snapshots[br]of brain activity, 9:59:59.000,9:59:59.000 and then we're going to test them 9:59:59.000,9:59:59.000 to see how effective[br]that learning has been. 9:59:59.000,9:59:59.000 And that's what you're looking at[br]here on the vertical axis. 9:59:59.000,9:59:59.000 And when you put[br]those two groups head to head, 9:59:59.000,9:59:59.000 what you find is a quite significant[br]40 percent deficit 9:59:59.000,9:59:59.000 in the ability of the brain[br]to make new memories without sleep. 9:59:59.000,9:59:59.000 I think this should be concerning, 9:59:59.000,9:59:59.000 considering what we know[br]is happening to sleep 9:59:59.000,9:59:59.000 in our education populations right now. 9:59:59.000,9:59:59.000 In fact, to put that in context, 9:59:59.000,9:59:59.000 it would be the difference[br]in a child acing an exam 9:59:59.000,9:59:59.000 versus failing it miserably, 9:59:59.000,9:59:59.000 40 percent. 9:59:59.000,9:59:59.000 And we've gone on to discover 9:59:59.000,9:59:59.000 what goes wrong within your brain 9:59:59.000,9:59:59.000 to produce these types[br]of learning disabilities. 9:59:59.000,9:59:59.000 And there's a structure that sits 9:59:59.000,9:59:59.000 on the left and the right side[br]of your brain called the hippocampus. 9:59:59.000,9:59:59.000 And you can think of the hippocampus 9:59:59.000,9:59:59.000 almost like the informational[br]inbox of your brain. 9:59:59.000,9:59:59.000 It's very good at receiving[br]new memory files 9:59:59.000,9:59:59.000 and then holding onto them. 9:59:59.000,9:59:59.000 And when you look at this structure 9:59:59.000,9:59:59.000 in those people who had had[br]a full night of sleep, 9:59:59.000,9:59:59.000 we saw lots of healthy[br]learning-related activity. 9:59:59.000,9:59:59.000 Yet in those people[br]who were sleep-deprived, 9:59:59.000,9:59:59.000 we actually couldn't find[br]any significant signal whatsoever. 9:59:59.000,9:59:59.000 So it's almost as though sleep deprivation 9:59:59.000,9:59:59.000 had shut down your memory inbox 9:59:59.000,9:59:59.000 and any new incoming files,[br]they were just being bounced. 9:59:59.000,9:59:59.000 You couldn't effectively[br]commit new experiences to memory. 9:59:59.000,9:59:59.000 So that's the bad that can happen[br]if I were to take sleep away from you, 9:59:59.000,9:59:59.000 but let me just come back[br]to that control group for a second. 9:59:59.000,9:59:59.000 Do you remember those folks[br]that got the full eight hours of sleep? 9:59:59.000,9:59:59.000 Well, we can ask[br]a very different question: 9:59:59.000,9:59:59.000 what is it about the physiological[br]quality of your sleep 9:59:59.000,9:59:59.000 when you do get it 9:59:59.000,9:59:59.000 that restores and enhances[br]your memory and learning ability 9:59:59.000,9:59:59.000 each and every day? 9:59:59.000,9:59:59.000 And by placing electrodes[br]all over the head, 9:59:59.000,9:59:59.000 what we've discovered is that[br]there are big powerful brainwaves 9:59:59.000,9:59:59.000 that happen during[br]the very deepest stages of sleep 9:59:59.000,9:59:59.000 that have riding on top of them 9:59:59.000,9:59:59.000 these spectacular bursts[br]of electrical activity 9:59:59.000,9:59:59.000 that we call sleep spindles. 9:59:59.000,9:59:59.000 And it's the combined quality[br]of these deep sleep brainwaves 9:59:59.000,9:59:59.000 that acts like a file transfer[br]mechanism at night, 9:59:59.000,9:59:59.000 shifting memories from a short-term[br]vulnerable reservoir 9:59:59.000,9:59:59.000 to a more permanent long-term[br]storage site within the brain, 9:59:59.000,9:59:59.000 and therefore protecting them, 9:59:59.000,9:59:59.000 making them safe. 9:59:59.000,9:59:59.000 And it is important that[br]we understand what during sleep 9:59:59.000,9:59:59.000 actually transacts these memory benefits, 9:59:59.000,9:59:59.000 because there are real medical[br]and societal implications. 9:59:59.000,9:59:59.000 And let me just tell you about one area[br]that we've worked out into clinically, 9:59:59.000,9:59:59.000 which is the context of aging 9:59:59.000,9:59:59.000 and dementia. 9:59:59.000,9:59:59.000 Because, it's of course no secret[br]that, as we get older, 9:59:59.000,9:59:59.000 our learning and memory abilities[br]begin to fade and decline. 9:59:59.000,9:59:59.000 But what we've also discovered 9:59:59.000,9:59:59.000 is that a physiological signature of aging 9:59:59.000,9:59:59.000 is that your sleep gets work, 9:59:59.000,9:59:59.000 especially that deep quality of sleep[br]that I was just discussing. 9:59:59.000,9:59:59.000 And only last year,[br]we finally published evidence 9:59:59.000,9:59:59.000 that these two things,[br]they're not simply co-occurring, 9:59:59.000,9:59:59.000 they are significantly interrelated. 9:59:59.000,9:59:59.000 And it suggests that[br]the disruption of deep sleep 9:59:59.000,9:59:59.000 is an under-appreciated factor 9:59:59.000,9:59:59.000 that is contributing[br]to cognitive decline or memory decline 9:59:59.000,9:59:59.000 in aging, and most recently[br]we've discovered, 9:59:59.000,9:59:59.000 in Alzheimer's disease as well. 9:59:59.000,9:59:59.000 Now, I know this is[br]remarkably depressing news. 9:59:59.000,9:59:59.000 It's in the mail. It's coming at you. 9:59:59.000,9:59:59.000 But there's a potential[br]silver lining here. 9:59:59.000,9:59:59.000 Unlikely many of the other factors[br]that we know are associated with aging, 9:59:59.000,9:59:59.000 for example changes in[br]the physical structure of the brain, 9:59:59.000,9:59:59.000 that's fiendishly difficult to treat, 9:59:59.000,9:59:59.000 but that sleep is a missing piece[br]in the explanatory puzzle 9:59:59.000,9:59:59.000 of aging and Alzheimer's is exciting 9:59:59.000,9:59:59.000 because we may be able[br]to do something about it. 9:59:59.000,9:59:59.000 And one way that we are[br]approaching this at my sleep center 9:59:59.000,9:59:59.000 is not by using[br]sleeping pills, by the way. 9:59:59.000,9:59:59.000 Unfortunately, they are blunt instruments[br]that do not produce naturalistic sleep. 9:59:59.000,9:59:59.000 Instead, we are actually developing[br]a method based on this. 9:59:59.000,9:59:59.000 It's called direct current[br]brain stimulation. 9:59:59.000,9:59:59.000 You insert a small amount[br]of voltage into the brain, 9:59:59.000,9:59:59.000 so small you typically don't feel it, 9:59:59.000,9:59:59.000 but it has a measurable impact. 9:59:59.000,9:59:59.000 Now, if you apply this stimulation[br]during sleep in young, healthy adults, 9:59:59.000,9:59:59.000 as if you're sort of singing in time 9:59:59.000,9:59:59.000 with those deep sleep brainwaves, 9:59:59.000,9:59:59.000 not only can you amplify[br]the size of those deep sleep brainwaves, 9:59:59.000,9:59:59.000 but in doing so, we can almost[br]double the amount of memory benefit 9:59:59.000,9:59:59.000 that you get from sleep. 9:59:59.000,9:59:59.000 The question now[br]is whether we can translate 9:59:59.000,9:59:59.000 this same affordable, 9:59:59.000,9:59:59.000 potentially portable piece of technology 9:59:59.000,9:59:59.000 into older adults 9:59:59.000,9:59:59.000 and those with dementia. 9:59:59.000,9:59:59.000 Can we restore back[br]some healthy quality of deep sleep, 9:59:59.000,9:59:59.000 and in doing so can we salvage[br]aspects of their learning 9:59:59.000,9:59:59.000 and memory function? 9:59:59.000,9:59:59.000 That is my real hope now. 9:59:59.000,9:59:59.000 That's one of our moonshot goals, 9:59:59.000,9:59:59.000 as it were. 9:59:59.000,9:59:59.000 So that's an example[br]of sleep for your brain, 9:59:59.000,9:59:59.000 but sleep is just[br]as essential for your body. 9:59:59.000,9:59:59.000 We've already spoken about sleep loss 9:59:59.000,9:59:59.000 and your reproductive system. 9:59:59.000,9:59:59.000 Or, I could tell you about sleep loss 9:59:59.000,9:59:59.000 and your cardiovascular system, 9:59:59.000,9:59:59.000 and that all it takes is one hour, 9:59:59.000,9:59:59.000 because there is a global experiment[br]performed on 1.6 billion people 9:59:59.000,9:59:59.000 across 70 countries twice a year, 9:59:59.000,9:59:59.000 and it's called Daylight Savings Time. 9:59:59.000,9:59:59.000 Now, in the spring when we lose[br]one hour of sleep, 9:59:59.000,9:59:59.000 we see a subsequent 24 percent increase 9:59:59.000,9:59:59.000 in heart attacks that following day. 9:59:59.000,9:59:59.000 In the autumn, when we gain[br]an hour of sleep, 9:59:59.000,9:59:59.000 we see a 21 percent[br]reduction in heart attacks. 9:59:59.000,9:59:59.000 Isn't that incredible? 9:59:59.000,9:59:59.000 And you see exactly the same profile 9:59:59.000,9:59:59.000 for car crashes, road traffic accidents, 9:59:59.000,9:59:59.000 even suicide rates. 9:59:59.000,9:59:59.000 But as a deeper dive,[br]I want to focus on this: 9:59:59.000,9:59:59.000 sleep loss and your immune system. 9:59:59.000,9:59:59.000 And here, I'll introduce these delightful[br]blue elements in the image. 9:59:59.000,9:59:59.000 They are called natural killer cells, 9:59:59.000,9:59:59.000 and you can think of natural killer cells 9:59:59.000,9:59:59.000 almost like the secret service agents[br]of your immune system. 9:59:59.000,9:59:59.000 They are very good at identifying[br]dangerous, unwanted elements 9:59:59.000,9:59:59.000 and eliminating them. 9:59:59.000,9:59:59.000 In fact, what they're doing here[br]is destroying a cancerous tumor mass. 9:59:59.000,9:59:59.000 So what you wish for 9:59:59.000,9:59:59.000 is a virile set of these immune assassins 9:59:59.000,9:59:59.000 at all times, 9:59:59.000,9:59:59.000 and tragically that's what you don't have 9:59:59.000,9:59:59.000 if you're not sleeping enough. 9:59:59.000,9:59:59.000 So here in this experiment, 9:59:59.000,9:59:59.000 you're not going to have your sleep[br]deprived for an entire night, 9:59:59.000,9:59:59.000 you're simply going to have your sleep[br]restricted to four hours 9:59:59.000,9:59:59.000 for one single night, 9:59:59.000,9:59:59.000 and then we're going to look to see[br]what's the percent reduction 9:59:59.000,9:59:59.000 in immune cell activity that you suffer. 9:59:59.000,9:59:59.000 And it's not small. 9:59:59.000,9:59:59.000 It's not 10 percent. 9:59:59.000,9:59:59.000 It's not 20 percent. 9:59:59.000,9:59:59.000 It was a 70 percent drop[br]in natural killer cell activity. 9:59:59.000,9:59:59.000 That's a concerning[br]state of immune deficiency, 9:59:59.000,9:59:59.000 and you can perhaps understand[br]why we're now finding 9:59:59.000,9:59:59.000 significant links between[br]short sleep duration 9:59:59.000,9:59:59.000 and your risk for the development[br]of numerous forms of cancer. 9:59:59.000,9:59:59.000 Currently, that list includes[br]cancer of the bowel, 9:59:59.000,9:59:59.000 cancer of the prostate,[br]and cancer of the breast. 9:59:59.000,9:59:59.000 In fact, the link between a lack of sleep[br]and cancer is now so strong 9:59:59.000,9:59:59.000 that the World Health Organization 9:59:59.000,9:59:59.000 has classified any form[br]of nighttime shift work 9:59:59.000,9:59:59.000 as a probable carcinogen 9:59:59.000,9:59:59.000 because of a disruption[br]of your sleep-wake rhythms. 9:59:59.000,9:59:59.000 So you may have heard of that old maxim 9:59:59.000,9:59:59.000 that you can sleep when you're dead. 9:59:59.000,9:59:59.000 Well, I'm being quite serious now. 9:59:59.000,9:59:59.000 It is mortally unwise advice. 9:59:59.000,9:59:59.000 We know this from epidemiological studies[br]across millions of individuals. 9:59:59.000,9:59:59.000 There's a simple truth: 9:59:59.000,9:59:59.000 the short your sleep,[br]the shorter your life. 9:59:59.000,9:59:59.000 Short sleep predicts all cause mortality. 9:59:59.000,9:59:59.000 And if increasing your risk[br]for the development of cancer 9:59:59.000,9:59:59.000 or even Alzheimer's disease 9:59:59.000,9:59:59.000 were not sufficiently disquieting, 9:59:59.000,9:59:59.000 we have since discovered[br]that a lack of sleep will even erode 9:59:59.000,9:59:59.000 the very fabric of biological life itself, 9:59:59.000,9:59:59.000 your DNA genetic code. 9:59:59.000,9:59:59.000 So here in this study, 9:59:59.000,9:59:59.000 they took a group of healthy adults 9:59:59.000,9:59:59.000 and they limited them[br]to six hours of sleep a night 9:59:59.000,9:59:59.000 for one week, 9:59:59.000,9:59:59.000 and then they measured the change[br]in their gene activity profile 9:59:59.000,9:59:59.000 relative to when those same individuals 9:59:59.000,9:59:59.000 were getting a full eight hours[br]of sleep a night. 9:59:59.000,9:59:59.000 And there were two critical findings. 9:59:59.000,9:59:59.000 First, a sizable and significant[br]711 genes were distorted in their activity 9:59:59.000,9:59:59.000 caused by a lack of sleep. 9:59:59.000,9:59:59.000 The second result was that[br]about half of those genes 9:59:59.000,9:59:59.000 were actually increased in their activity. 9:59:59.000,9:59:59.000 The other half were decreased. 9:59:59.000,9:59:59.000 Now, those genes that were[br]switched off by a lack of sleep 9:59:59.000,9:59:59.000 were genes associated[br]with your immune system, 9:59:59.000,9:59:59.000 so once again you can see[br]that immune deficiency. 9:59:59.000,9:59:59.000 In contrast, those genes[br]that were actually up-regulated, 9:59:59.000,9:59:59.000 or increased by way of a lack of sleep, 9:59:59.000,9:59:59.000 were genes associated[br]with the promotion of tumors, 9:59:59.000,9:59:59.000 genes associated with long-term[br]chronic inflammation within the body, 9:59:59.000,9:59:59.000 and genes associated with stress, 9:59:59.000,9:59:59.000 and, as a consequence,[br]cardiovascular disease. 9:59:59.000,9:59:59.000 There is simply no aspect of your wellness 9:59:59.000,9:59:59.000 that can retreat at the sign[br]of sleep deprivation 9:59:59.000,9:59:59.000 and get away unscathed. 9:59:59.000,9:59:59.000 It's rather like a broken[br]water pipe in your home. 9:59:59.000,9:59:59.000 Sleep loss will leak down[br]into every nook and cranny 9:59:59.000,9:59:59.000 of your physiology, 9:59:59.000,9:59:59.000 even tampering with[br]the very DNA nucleic alphabet 9:59:59.000,9:59:59.000 that spells out[br]your daily health narrative. 9:59:59.000,9:59:59.000 And at this point, you may be thinking, 9:59:59.000,9:59:59.000 oh my goodness, 9:59:59.000,9:59:59.000 how do I start to get better sleep? 9:59:59.000,9:59:59.000 What are you tips for good sleep? 9:59:59.000,9:59:59.000 Well, beyond avoiding[br]the damaging and harmful impact 9:59:59.000,9:59:59.000 of alcohol and caffeine on sleep, 9:59:59.000,9:59:59.000 and if you're struggling[br]with sleep at night, 9:59:59.000,9:59:59.000 avoiding naps during the day, 9:59:59.000,9:59:59.000 I have two pieces of advice for you. 9:59:59.000,9:59:59.000 The first is regularity. 9:59:59.000,9:59:59.000 Go to bed at the same time,[br]wake up at the same time, 9:59:59.000,9:59:59.000 no matter whether it's[br]the weekday or the weekend. 9:59:59.000,9:59:59.000 Regularity is king, 9:59:59.000,9:59:59.000 and it will anchor your sleep 9:59:59.000,9:59:59.000 and improve the quantity[br]and the quality of that sleep. 9:59:59.000,9:59:59.000 The second is keep it cool. 9:59:59.000,9:59:59.000 Your body needs to drop[br]its core temperature 9:59:59.000,9:59:59.000 by about two to three degrees[br]Fahrenheit to initiate sleep 9:59:59.000,9:59:59.000 and then to stay asleep, 9:59:59.000,9:59:59.000 and it's the reason[br]you will always find it easier 9:59:59.000,9:59:59.000 to fall asleep in a room that's too cold 9:59:59.000,9:59:59.000 than too hot. 9:59:59.000,9:59:59.000 So aim for a bedroom temperature[br]of around 65 degrees, 9:59:59.000,9:59:59.000 or about 18 degrees Celsius. 9:59:59.000,9:59:59.000 That's going to be optimal[br]for the sleep of most people. 9:59:59.000,9:59:59.000 And then finally,[br]in taking a step back then, 9:59:59.000,9:59:59.000 what is the mission critical[br]statement here? 9:59:59.000,9:59:59.000 Well, I think it may be this: 9:59:59.000,9:59:59.000 sleep, unfortunately,[br]is not an optional lifestyle luxury. 9:59:59.000,9:59:59.000 Sleep is a non-negotiable[br]biological necessity. 9:59:59.000,9:59:59.000 It is your life support system, 9:59:59.000,9:59:59.000 and it is Mother Nature's best effort yet 9:59:59.000,9:59:59.000 at immortality. 9:59:59.000,9:59:59.000 And the decimation of sleep 9:59:59.000,9:59:59.000 throughout industrialized nations 9:59:59.000,9:59:59.000 is having a catastrophic impact[br]on our health, our wellness, 9:59:59.000,9:59:59.000 even the safety and[br]the education of our children. 9:59:59.000,9:59:59.000 It's a silent sleep loss epidemic, 9:59:59.000,9:59:59.000 and it is fast becoming one of[br]the greatest public health challenges 9:59:59.000,9:59:59.000 that we face in the 21st century. 9:59:59.000,9:59:59.000 I believe it is now time for us[br]to reclaim our right 9:59:59.000,9:59:59.000 to a full night of sleep, 9:59:59.000,9:59:59.000 and without embarrassment 9:59:59.000,9:59:59.000 or that unfortunate stigma of laziness. 9:59:59.000,9:59:59.000 And in doing so, we can be reunited 9:59:59.000,9:59:59.000 with the most powerful elixir of life, 9:59:59.000,9:59:59.000 the Swiss army knife[br]of health, as it were. 9:59:59.000,9:59:59.000 And with that soapbox rant over,[br]I will simply say, good night, good luck, 9:59:59.000,9:59:59.000 and above all, 9:59:59.000,9:59:59.000 I do hope you sleep well. 9:59:59.000,9:59:59.000 Thank you very much indeed. 9:59:59.000,9:59:59.000 (Applause) 9:59:59.000,9:59:59.000 Thank you. 9:59:59.000,9:59:59.000 Thank you so much. 9:59:59.000,9:59:59.000 Moderator: No, no, no.[br]Stay there for a second. 9:59:59.000,9:59:59.000 Good job not running away, though.[br]I appreciate that. 9:59:59.000,9:59:59.000 So that was terrifying. 9:59:59.000,9:59:59.000 Matt Walker: You're welcome.[br]Moderator: Yes, thank you, thank you. 9:59:59.000,9:59:59.000 Since we can't catch up on sleep, 9:59:59.000,9:59:59.000 what are we supposed to do? 9:59:59.000,9:59:59.000 What do we do when we're, like,[br]tossing and turning in bed late at night 9:59:59.000,9:59:59.000 or doing shift work or whatever else? 9:59:59.000,9:59:59.000 MW: So you're right,[br]we can't catch up on sleep. 9:59:59.000,9:59:59.000 Sleep is not like the bank. 9:59:59.000,9:59:59.000 You can't accumulate a debt 9:59:59.000,9:59:59.000 and then hope to pay it off[br]at a later point in time. 9:59:59.000,9:59:59.000 I should also note that the reason[br]it's so catastrophic 9:59:59.000,9:59:59.000 and that our health[br]deteriorates so quickly, 9:59:59.000,9:59:59.000 first it's because human beings[br]are the only species 9:59:59.000,9:59:59.000 that deliberately deprive[br]themselves of sleep 9:59:59.000,9:59:59.000 for no apparent reason. 9:59:59.000,9:59:59.000 Moderator: Because we're smart. 9:59:59.000,9:59:59.000 MW: And I make that point because[br]what it means is that Mother Nature, 9:59:59.000,9:59:59.000 throughout the course of evolution, 9:59:59.000,9:59:59.000 has never had to face the challenge[br]of this thing called sleep deprivation. 9:59:59.000,9:59:59.000 So she's never developed a safety net, 9:59:59.000,9:59:59.000 and that's why when you under-sleep 9:59:59.000,9:59:59.000 things just sort of implode so quickly,[br]both within the brain and the body. 9:59:59.000,9:59:59.000 So you just have to prioritize. 9:59:59.000,9:59:59.000 Moderator. OK. So,[br]but tossing and turning in bed, 9:59:59.000,9:59:59.000 what do I do? 9:59:59.000,9:59:59.000 MW: So if you are staying in bed[br]awake for too long, 9:59:59.000,9:59:59.000 you should get out of bed[br]and go to a different room 9:59:59.000,9:59:59.000 and do something different. 9:59:59.000,9:59:59.000 The reason is because your brain[br]will very quickly associate your bedroom 9:59:59.000,9:59:59.000 with the place of wakefulness, 9:59:59.000,9:59:59.000 and you need to break that association. 9:59:59.000,9:59:59.000 So only return to bed when you are sleepy, 9:59:59.000,9:59:59.000 and that way you will re-learn[br]the association that you once had, 9:59:59.000,9:59:59.000 which is your bed is the place of sleep. 9:59:59.000,9:59:59.000 So the analogy would be, 9:59:59.000,9:59:59.000 you'd never sit at the dinner table 9:59:59.000,9:59:59.000 waiting to get hungry, 9:59:59.000,9:59:59.000 so why would you lie in bed[br]waiting to get sleepy? 9:59:59.000,9:59:59.000 Moderator: All right.[br]Well, thank you for that wake-up call. 9:59:59.000,9:59:59.000 Great job, Matt. 9:59:59.000,9:59:59.000 MW: You're very welcome.[br]Thank you very much. 9:59:59.000,9:59:59.000 (Applause)