0:00:01.069,0:00:02.827
Thank you very much.

0:00:02.827,0:00:06.931
Well, I would like[br]to start with testicles.

0:00:07.137,0:00:09.189
(Laughter)

0:00:09.189,0:00:12.176
Men who sleep five hours a night

0:00:12.176,0:00:17.850
have significantly smaller testicles[br]than those who sleep seven hours or more.

0:00:17.850,0:00:20.278
(Laughter)

0:00:20.278,0:00:25.277
In addition, men who routinely sleep[br]just four to five hours a night

0:00:25.277,0:00:27.793
will have a level of testosterone

0:00:27.793,0:00:32.477
which is that of someone[br]10 years their senior.

0:00:33.283,0:00:37.068
So a lack of sleep[br]will age a man by a decade

0:00:37.068,0:00:40.386
in terms of that[br]critical aspect of wellness.

0:00:42.068,0:00:46.508
And we see equivalent impairments[br]in female reproductive health

0:00:46.508,0:00:48.914
caused by a lack of sleep.

0:00:51.175,0:00:54.710
This is the best news[br]that I have for you today.

0:00:54.710,0:00:56.661
(Laughter)

0:00:56.661,0:00:59.166
From this point, it may only get worse.

0:00:59.166,0:01:01.969
Not only will I tell you[br]about the wonderfully good things

0:01:01.969,0:01:03.827
that happen when you get sleep

0:01:03.827,0:01:07.988
but the alarmingly bad things[br]that happen when you don't get enough,

0:01:08.278,0:01:11.594
both for your brain and for your body.

0:01:11.594,0:01:14.032
Let me start with the brain

0:01:14.032,0:01:17.061
and the functions of learning and memory,

0:01:17.061,0:01:20.147
because what we've discovered[br]over the past 10 or so years

0:01:20.147,0:01:23.222
is that you need sleep after learning

0:01:23.222,0:01:26.507
to essentially hit the save button[br]on those new memories

0:01:26.703,0:01:29.093
so that you don't forget.

0:01:29.093,0:01:31.631
But recently we discovered

0:01:31.631,0:01:34.589
that you also need sleep before learning,

0:01:34.589,0:01:37.783
and now to actually prepare your brain,

0:01:37.783,0:01:41.292
almost like a dry sponge

0:01:41.292,0:01:43.408
ready to initially soak up[br]new information.

0:01:43.408,0:01:46.403
And without sleep,[br]the memory circuits of the brain

0:01:46.403,0:01:49.339
essentially become waterlogged,

0:01:49.339,0:01:49.989
as it were,

0:01:49.989,0:01:52.379
and you can't absorb new memories.

0:01:52.379,0:01:54.704
So let me show you the data.

0:01:54.704,0:01:58.141
Here in this study, we decided[br]to test the hypothesis

0:01:58.141,0:02:01.661
that pulling the all-nighter[br]was a good idea.

0:02:02.485,0:02:05.055
So we took a group of individuals

0:02:05.055,0:02:08.398
and we assigned them[br]to one of two experimental groups:

0:02:08.398,0:02:09.587
a sleep group,

0:02:09.587,0:02:11.846
and a sleep deprivation group.

0:02:11.846,0:02:16.570
Now, the sleep group, they're going to get[br]a full eight hours of slumber,

0:02:16.570,0:02:18.417
but the deprivation group,[br]we're going to keep them awake

0:02:18.417,0:02:21.435
in the laboratory under full supervision.

0:02:21.435,0:02:26.835
There's no naps or caffeine, by the way,[br]so it's miserable for everyone involved.

0:02:26.835,0:02:30.197
And then the next day[br]we're going to place those participants

0:02:30.197,0:02:32.622
inside an MRI scanner

0:02:32.622,0:02:36.473
and we're going to have them[br]try and learn a whole list of new facts

0:02:36.473,0:02:39.175
as we're taking snapshots[br]of brain activity,

0:02:39.796,0:02:41.887
and then we're going to test them

0:02:41.887,0:02:44.889
to see how effective[br]that learning has been.

0:02:45.156,0:02:48.715
And that's what you're looking at[br]here on the vertical axis.

0:02:48.715,0:02:51.944
And when you put[br]those two groups head to head,

0:02:51.944,0:02:56.451
what you find is a quite significant[br]40 percent deficit

0:02:56.451,0:03:00.738
in the ability of the brain[br]to make new memories without sleep.

0:03:01.244,0:03:04.184
I think this should be concerning,

0:03:04.184,0:03:05.372
considering what we know[br]is happening to sleep

0:03:05.372,0:03:08.794
in our education populations right now.

0:03:08.794,0:03:10.606
In fact, to put that in context,

0:03:10.606,0:03:14.102
it would be the difference[br]in a child acing an exam

0:03:14.102,0:03:16.231
versus failing it miserably,

0:03:16.231,0:03:18.375
40 percent.

0:03:18.375,0:03:20.074
And we've gone on to discover

0:03:20.074,0:03:22.714
what goes wrong within your brain

0:03:22.714,0:03:26.840
to produce these types[br]of learning disabilities.

0:03:26.840,0:03:29.054
And there's a structure that sits

0:03:29.054,0:03:33.213
on the left and the right side[br]of your brain called the hippocampus.

0:03:33.213,0:03:35.022
And you can think of the hippocampus

0:03:35.022,0:03:38.866
almost like the informational[br]inbox of your brain.

0:03:38.866,0:03:42.388
It's very good at receiving[br]new memory files

0:03:42.388,0:03:45.180
and then holding onto them.

0:03:45.180,0:03:47.793
And when you look at this structure

0:03:47.793,0:03:50.000
in those people who had had[br]a full night of sleep,

0:03:50.000,0:03:54.648
we saw lots of healthy[br]learning-related activity.

0:03:54.916,0:03:57.944
Yet in those people[br]who were sleep-deprived,

0:03:57.944,0:04:02.299
we actually couldn't find[br]any significant signal whatsoever.

0:04:02.973,0:04:05.135
So it's almost as though sleep deprivation

0:04:05.135,0:04:07.937
had shut down your memory inbox

0:04:07.937,0:04:11.877
and any new incoming files,[br]they were just being bounced.

0:04:11.877,0:04:16.422
You couldn't effectively[br]commit new experiences to memory.

0:04:18.262,0:04:22.590
So that's the bad that can happen[br]if I were to take sleep away from you,

0:04:22.590,0:04:26.708
but let me just come back[br]to that control group for a second.

0:04:26.708,0:04:30.380
Do you remember those folks[br]that got the full eight hours of sleep?

0:04:30.380,0:04:33.028
Well, we can ask[br]a very different question:

0:04:33.028,0:04:36.814
what is it about the physiological[br]quality of your sleep

0:04:36.814,0:04:39.093
when you do get it

0:04:39.093,0:04:42.344
that restores and enhances[br]your memory and learning ability

0:04:42.344,0:04:44.204
each and every day?

0:04:44.204,0:04:47.573
And by placing electrodes[br]all over the head,

0:04:47.573,0:04:51.369
what we've discovered is that[br]there are big powerful brainwaves

0:04:51.369,0:04:54.988
that happen during[br]the very deepest stages of sleep

0:04:54.988,0:04:57.258
that have riding on top of them

0:04:57.258,0:05:00.555
these spectacular bursts[br]of electrical activity

0:05:00.555,0:05:03.187
that we call sleep spindles.

0:05:03.187,0:05:07.866
And it's the combined quality[br]of these deep sleep brainwaves

0:05:07.866,0:05:12.197
that acts like a file transfer[br]mechanism at night,

0:05:12.197,0:05:16.259
shifting memories from a short-term[br]vulnerable reservoir

0:05:16.259,0:05:20.709
to a more permanent long-term[br]storage site within the brain,

0:05:20.709,0:05:22.924
and therefore protecting them,

0:05:22.924,0:05:25.151
making them safe.

0:05:25.625,0:05:29.256
And it is important that[br]we understand what during sleep

0:05:29.256,0:05:32.813
actually transacts these memory benefits,

0:05:32.813,0:05:36.888
because there are real medical[br]and societal implications.

0:05:36.888,0:05:42.615
And let me just tell you about one area[br]that we've worked out into clinically,

0:05:42.615,0:05:46.373
which is the context of aging

0:05:46.567,0:05:47.404
and dementia.

0:05:47.404,0:05:50.162
Because, it's of course no secret[br]that, as we get older,

0:05:50.162,0:05:54.625
our learning and memory abilities[br]begin to fade and decline.

0:05:55.299,0:05:57.043
But what we've also discovered

0:05:57.043,0:06:01.003
is that a physiological signature of aging

0:06:01.003,0:06:03.702
is that your sleep gets worse,

0:06:03.702,0:06:08.753
especially that deep quality of sleep[br]that I was just discussing.

0:06:08.753,0:06:11.958
And only last year,[br]we finally published evidence

0:06:11.958,0:06:14.941
that these two things,[br]they're not simply co-occurring,

0:06:14.941,0:06:18.766
they are significantly interrelated.

0:06:19.003,0:06:22.802
And it suggests that[br]the disruption of deep sleep

0:06:22.802,0:06:25.973
is an under-appreciated factor

0:06:25.973,0:06:28.622
that is contributing[br]to cognitive decline or memory decline

0:06:28.622,0:06:31.316
in aging, and most recently[br]we've discovered,

0:06:31.316,0:06:35.426
in Alzheimer's disease as well.

0:06:36.553,0:06:39.942
Now, I know this is[br]remarkably depressing news.

0:06:39.942,0:06:42.433
It's in the mail. It's coming at you.

0:06:42.433,0:06:45.255
But there's a potential[br]silver lining here.

0:06:45.255,0:06:51.172
Unlikely many of the other factors[br]that we know are associated with aging,

0:06:51.172,0:06:54.549
for example changes in[br]the physical structure of the brain,

0:06:54.549,0:06:57.540
that's fiendishly difficult to treat,

0:06:57.540,0:07:00.667
but that sleep is a missing piece[br]in the explanatory puzzle

0:07:00.667,0:07:04.624
of aging and Alzheimer's is exciting

0:07:04.624,0:07:08.554
because we may be able[br]to do something about it.

0:07:08.554,0:07:12.685
And one way that we are[br]approaching this at my sleep center

0:07:12.685,0:07:15.644
is not by using[br]sleeping pills, by the way.

0:07:15.644,0:07:21.146
Unfortunately, they are blunt instruments[br]that do not produce naturalistic sleep.

0:07:21.688,0:07:25.063
Instead, we are actually developing[br]a method based on this.

0:07:25.063,0:07:28.510
It's called direct current[br]brain stimulation.

0:07:28.510,0:07:31.603
You insert a small amount[br]of voltage into the brain,

0:07:31.603,0:07:33.904
so small you typically don't feel it,

0:07:33.904,0:07:36.679
but it has a measurable impact.

0:07:37.026,0:07:40.724
Now, if you apply this stimulation[br]during sleep in young, healthy adults,

0:07:40.724,0:07:48.187
as if you're sort of singing in time

0:07:48.187,0:07:49.462
with those deep sleep brainwaves,

0:07:49.462,0:07:52.775
not only can you amplify[br]the size of those deep sleep brainwaves,

0:07:52.775,0:07:56.837
but in doing so, we can almost[br]double the amount of memory benefit

0:07:56.837,0:07:59.322
that you get from sleep.

0:07:59.322,0:08:02.045
The question now[br]is whether we can translate

0:08:02.045,0:08:03.813
this same affordable,

0:08:03.813,0:08:06.614
potentially portable piece of technology

0:08:06.614,0:08:07.949
into older adults

0:08:07.949,0:08:10.885
and those with dementia.

0:08:11.085,0:08:15.536
Can we restore back[br]some healthy quality of deep sleep,

0:08:15.536,0:08:17.327
and in doing so can we salvage[br]aspects of their learning

0:08:17.327,0:08:21.687
and memory function?

0:08:21.687,0:08:24.681
That is my real hope now.

0:08:24.681,0:08:26.911
That's one of our moonshot goals,

0:08:26.911,0:08:27.887
as it were.

0:08:29.330,0:08:32.917
So that's an example[br]of sleep for your brain,

0:08:32.917,0:08:36.130
but sleep is just[br]as essential for your body.

0:08:37.286,0:08:39.255
We've already spoken about sleep loss

0:08:39.255,0:08:41.893
and your reproductive system.

0:08:41.893,0:08:44.221
Or, I could tell you about sleep loss

0:08:44.221,0:08:46.741
and your cardiovascular system,

0:08:46.949,0:08:50.065
and that all it takes is one hour,

0:08:50.065,0:08:55.351
because there is a global experiment[br]performed on 1.6 billion people

0:08:55.351,0:08:59.628
across 70 countries twice a year,

0:08:59.628,0:09:03.033
and it's called Daylight Savings Time.

0:09:03.033,0:09:06.331
Now, in the spring when we lose[br]one hour of sleep,

0:09:06.331,0:09:10.248
we see a subsequent 24 percent increase

0:09:10.248,0:09:12.603
in heart attacks that following day.

0:09:12.603,0:09:20.346
In the autumn, when we gain[br]an hour of sleep,

0:09:20.346,0:09:24.238
we see a 21 percent[br]reduction in heart attacks.

0:09:24.238,0:09:25.918
Isn't that incredible?

0:09:27.129,0:09:31.163
And you see exactly the same profile

0:09:31.163,0:09:32.838
for car crashes, road traffic accidents,

0:09:32.838,0:09:37.128
even suicide rates.

0:09:37.128,0:09:40.123
But as a deeper dive,[br]I want to focus on this:

0:09:40.123,0:09:43.413
sleep loss and your immune system.

0:09:43.413,0:09:48.466
And here, I'll introduce these delightful[br]blue elements in the image.

0:09:48.466,0:09:51.441
They are called natural killer cells,

0:09:51.441,0:09:53.625
and you can think of natural killer cells

0:09:53.625,0:09:58.025
almost like the secret service agents[br]of your immune system.

0:09:58.025,0:10:03.012
They are very good at identifying[br]dangerous, unwanted elements

0:10:03.012,0:10:05.096
and eliminating them.

0:10:05.470,0:10:10.745
In fact, what they're doing here[br]is destroying a cancerous tumor mass.

0:10:10.745,0:10:12.427
So what you wish for

0:10:12.427,0:10:16.539
is a virile set of these immune assassins

0:10:16.539,0:10:18.232
at all times,

0:10:18.232,0:10:21.067
and tragically that's what you don't have

0:10:21.067,0:10:23.854
if you're not sleeping enough.

0:10:24.097,0:10:25.827
So here in this experiment,

0:10:25.827,0:10:29.679
you're not going to have your sleep[br]deprived for an entire night,

0:10:29.679,0:10:32.983
you're simply going to have your sleep[br]restricted to four hours

0:10:32.983,0:10:34.966
for one single night,

0:10:34.966,0:10:37.961
and then we're going to look to see[br]what's the percent reduction

0:10:37.961,0:10:40.913
in immune cell activity that you suffer.

0:10:41.046,0:10:42.167
And it's not small.

0:10:42.167,0:10:43.827
It's not 10 percent.

0:10:43.827,0:10:45.934
It's not 20 percent.

0:10:45.934,0:10:51.810
It was a 70 percent drop[br]in natural killer cell activity.

0:10:51.810,0:10:57.558
That's a concerning[br]state of immune deficiency,

0:10:57.558,0:11:00.493
and you can perhaps understand[br]why we're now finding

0:11:00.493,0:11:03.008
significant links between[br]short sleep duration

0:11:03.008,0:11:09.498
and your risk for the development[br]of numerous forms of cancer.

0:11:10.092,0:11:12.971
Currently, that list includes[br]cancer of the bowel,

0:11:12.971,0:11:16.565
cancer of the prostate,[br]and cancer of the breast.

0:11:16.565,0:11:23.403
In fact, the link between a lack of sleep[br]and cancer is now so strong

0:11:23.403,0:11:26.146
that the World Health Organization

0:11:26.146,0:11:29.774
has classified any form[br]of nighttime shift work

0:11:29.774,0:11:32.418
as a probable carcinogen

0:11:32.418,0:11:37.054
because of a disruption[br]of your sleep-wake rhythms.

0:11:37.054,0:11:40.284
So you may have heard of that old maxim

0:11:40.284,0:11:43.477
that you can sleep when you're dead.

0:11:43.477,0:11:45.570
Well, I'm being quite serious now.

0:11:45.570,0:11:48.878
It is mortally unwise advice.

0:11:48.878,0:11:53.660
We know this from epidemiological studies[br]across millions of individuals.

0:11:53.660,0:11:55.771
There's a simple truth:

0:11:55.771,0:11:58.754
the short your sleep,[br]the shorter your life.

0:11:58.754,0:12:03.427
Short sleep predicts all cause mortality.

0:12:03.427,0:12:08.702
And if increasing your risk[br]for the development of cancer

0:12:08.702,0:12:11.721
or even Alzheimer's disease

0:12:11.721,0:12:15.865
were not sufficiently disquieting,

0:12:15.865,0:12:19.484
we have since discovered[br]that a lack of sleep will even erode

0:12:19.484,0:12:24.044
the very fabric of biological life itself,

0:12:24.044,0:12:28.120
your DNA genetic code.

0:12:28.120,0:12:29.954
So here in this study,

0:12:29.954,0:12:32.318
they took a group of healthy adults

0:12:32.318,0:12:35.898
and they limited them[br]to six hours of sleep a night

0:12:35.898,0:12:37.425
for one week,

0:12:37.425,0:12:41.267
and then they measured the change[br]in their gene activity profile

0:12:41.267,0:12:43.870
relative to when those same individuals

0:12:43.870,0:12:47.651
were getting a full eight hours[br]of sleep a night.

0:12:47.651,0:12:50.067
And there were two critical findings.

0:12:50.067,0:12:58.690
First, a sizable and significant[br]711 genes were distorted in their activity

0:12:58.690,0:13:00.179
caused by a lack of sleep.

0:13:00.179,0:13:04.860
The second result was that[br]about half of those genes

0:13:04.860,0:13:06.358
were actually increased in their activity.

0:13:06.358,0:13:08.744
The other half were decreased.

0:13:08.744,0:13:12.310
Now, those genes that were[br]switched off by a lack of sleep

0:13:12.310,0:13:15.686
were genes associated[br]with your immune system,

0:13:15.686,0:13:18.890
so once again you can see[br]that immune deficiency.

0:13:18.890,0:13:26.609
In contrast, those genes[br]that were actually up-regulated,

0:13:26.609,0:13:27.922
or increased by way of a lack of sleep,

0:13:27.922,0:13:29.090
were genes associated[br]with the promotion of tumors,

0:13:29.090,0:13:34.321
genes associated with long-term[br]chronic inflammation within the body,

0:13:34.321,0:13:37.050
and genes associated with stress,

0:13:37.050,0:13:41.435
and, as a consequence,[br]cardiovascular disease.

0:13:41.435,0:13:45.055
There is simply no aspect of your wellness

0:13:45.055,0:13:48.217
that can retreat at the sign[br]of sleep deprivation

0:13:48.217,0:13:50.608
and get away unscathed.

0:13:50.608,0:13:54.184
It's rather like a broken[br]water pipe in your home.

0:13:54.184,0:13:58.015
Sleep loss will leak down[br]into every nook and cranny

0:13:58.015,0:14:00.157
of your physiology,

0:14:00.157,0:14:04.269
even tampering with[br]the very DNA nucleic alphabet

0:14:04.269,0:14:07.660
that spells out[br]your daily health narrative.

0:14:10.027,0:14:12.119
And at this point, you may be thinking,

0:14:12.119,0:14:13.510
oh my goodness,

0:14:13.510,0:14:15.433
how do I start to get better sleep?

0:14:15.433,0:14:18.019
What are you tips for good sleep?

0:14:18.019,0:14:23.235
Well, beyond avoiding[br]the damaging and harmful impact

0:14:23.235,0:14:25.631
of alcohol and caffeine on sleep,

0:14:25.631,0:14:28.244
and if you're struggling[br]with sleep at night,

0:14:28.244,0:14:30.326
avoiding naps during the day,

0:14:30.326,0:14:33.257
I have two pieces of advice for you.

0:14:33.257,0:14:36.142
The first is regularity.

0:14:36.142,0:14:39.720
Go to bed at the same time,[br]wake up at the same time,

0:14:39.720,0:14:42.739
no matter whether it's[br]the weekday or the weekend.

0:14:42.739,0:14:45.380
Regularity is king,

0:14:45.380,0:14:47.390
and it will anchor your sleep

0:14:47.390,0:14:51.414
and improve the quantity[br]and the quality of that sleep.

0:14:52.572,0:14:56.288
The second is keep it cool.

0:14:56.288,0:14:58.784
Your body needs to drop[br]its core temperature

0:14:58.784,0:15:01.798
by about two to three degrees[br]Fahrenheit to initiate sleep

0:15:01.798,0:15:05.080
and then to stay asleep,

0:15:05.080,0:15:08.356
and it's the reason[br]you will always find it easier

0:15:08.356,0:15:10.107
to fall asleep in a room that's too cold

0:15:10.107,0:15:12.213
than too hot.

0:15:12.213,0:15:15.872
So aim for a bedroom temperature[br]of around 65 degrees,

0:15:15.872,0:15:17.731
or about 18 degrees Celsius.

0:15:17.731,0:15:20.844
That's going to be optimal[br]for the sleep of most people.

0:15:22.210,0:15:25.339
And then finally,[br]in taking a step back then,

0:15:25.339,0:15:30.319
what is the mission critical[br]statement here?

0:15:30.319,0:15:32.737
Well, I think it may be this:

0:15:33.259,0:15:39.361
sleep, unfortunately,[br]is not an optional lifestyle luxury.

0:15:39.361,0:15:44.748
Sleep is a non-negotiable[br]biological necessity.

0:15:45.092,0:15:48.595
It is your life support system,

0:15:48.595,0:15:51.970
and it is Mother Nature's best effort yet

0:15:51.970,0:15:54.524
at immortality.

0:15:54.973,0:15:57.572
And the decimation of sleep

0:15:57.572,0:15:59.615
throughout industrialized nations

0:15:59.615,0:16:04.785
is having a catastrophic impact[br]on our health, our wellness,

0:16:04.785,0:16:08.564
even the safety and[br]the education of our children.

0:16:08.564,0:16:11.770
It's a silent sleep loss epidemic,

0:16:11.770,0:16:14.984
and it is fast becoming one of[br]the greatest public health challenges

0:16:14.984,0:16:17.942
that we face in the 21st century.

0:16:20.597,0:16:25.399
I believe it is now time for us[br]to reclaim our right

0:16:25.399,0:16:28.276
to a full night of sleep,

0:16:28.276,0:16:30.456
and without embarrassment

0:16:30.456,0:16:33.992
or that unfortunate stigma of laziness.

0:16:34.838,0:16:38.975
And in doing so, we can be reunited

0:16:38.975,0:16:42.270
with the most powerful elixir of life,

0:16:42.270,0:16:46.399
the Swiss army knife[br]of health, as it were.

0:16:46.399,0:16:51.654
And with that soapbox rant over,[br]I will simply say, good night, good luck,

0:16:51.654,0:16:54.347
and above all,

0:16:54.347,0:16:56.875
I do hope you sleep well.

0:16:56.875,0:16:59.166
Thank you very much indeed.

0:16:59.166,0:17:01.753
(Applause)

0:17:03.019,0:17:04.336
Thank you.

0:17:06.983,0:17:08.549
Thank you so much.

0:17:08.549,0:17:11.435
Moderator: No, no, no.[br]Stay there for a second.

0:17:11.435,0:17:13.542
Good job not running away, though.[br]I appreciate that.

0:17:13.542,0:17:15.102
So that was terrifying.

0:17:15.102,0:17:18.102
Matt Walker: You're welcome.[br]Moderator: Yes, thank you, thank you.

0:17:18.102,0:17:20.627
Since we can't catch up on sleep,

0:17:20.627,0:17:24.019
what are we supposed to do?

0:17:24.019,0:17:26.878
What do we do when we're, like,[br]tossing and turning in bed late at night

0:17:26.878,0:17:30.245
or doing shift work or whatever else?

0:17:30.245,0:17:32.414
MW: So you're right,[br]we can't catch up on sleep.

0:17:32.414,0:17:33.939
Sleep is not like the bank.

0:17:33.939,0:17:36.269
You can't accumulate a debt

0:17:36.269,0:17:38.914
and then hope to pay it off[br]at a later point in time.

0:17:38.914,0:17:42.302
I should also note that the reason[br]it's so catastrophic

0:17:42.302,0:17:45.053
and that our health[br]deteriorates so quickly,

0:17:45.053,0:17:47.857
first it's because human beings[br]are the only species

0:17:47.857,0:17:50.449
that deliberately deprive[br]themselves of sleep

0:17:50.449,0:17:52.861
for no apparent reason.

0:17:52.861,0:17:54.650
Moderator: Because we're smart.

0:17:54.650,0:17:58.838
MW: And I make that point because[br]what it means is that Mother Nature,

0:17:58.838,0:18:01.248
throughout the course of evolution,

0:18:01.248,0:18:05.575
has never had to face the challenge[br]of this thing called sleep deprivation.

0:18:05.575,0:18:08.790
So she's never developed a safety net,

0:18:08.790,0:18:11.696
and that's why when you under-sleep

0:18:11.696,0:18:15.721
things just sort of implode so quickly,[br]both within the brain and the body.

0:18:15.721,0:18:18.517
So you just have to prioritize.

0:18:18.517,0:18:22.421
Moderator. OK. So,[br]but tossing and turning in bed,

0:18:22.421,0:18:23.698
what do I do?

0:18:23.698,0:18:27.211
MW: So if you are staying in bed[br]awake for too long,

0:18:27.211,0:18:30.833
you should get out of bed[br]and go to a different room

0:18:30.833,0:18:32.256
and do something different.

0:18:32.256,0:18:36.601
The reason is because your brain[br]will very quickly associate your bedroom

0:18:36.601,0:18:38.981
with the place of wakefulness,

0:18:38.981,0:18:41.744
and you need to break that association.

0:18:41.744,0:18:44.854
So only return to bed when you are sleepy,

0:18:44.854,0:18:48.283
and that way you will re-learn[br]the association that you once had,

0:18:48.283,0:18:50.882
which is your bed is the place of sleep.

0:18:51.104,0:18:53.916
So the analogy would be,

0:18:53.916,0:18:54.763
you'd never sit at the dinner table

0:18:54.763,0:18:56.020
waiting to get hungry,

0:18:56.020,0:18:59.830
so why would you lie in bed[br]waiting to get sleepy?

0:19:00.020,0:19:02.350
Moderator: All right.[br]Well, thank you for that wake-up call.

0:19:02.350,0:19:04.419
Great job, Matt.

0:19:04.419,0:19:05.139
MW: You're very welcome.[br]Thank you very much.

0:19:05.139,9:59:59.000
(Applause)