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Top 70 Matthew Walker Quotes (2025 Update)
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Matthew Walker Quote: “Indeed, journaling your waking thoughts, feelings, and concerns has a proven mental health benefit, and the same appears true of your dreams.”

51. “Indeed, journaling your waking thoughts, feelings, and concerns has a proven mental health benefit, and the same appears true of your dreams.”

— Matthew Walker

Matthew Walker Quote: “Denmark recently became the first country to pay worker compensation to women who had developed breast cancer after years of night-shift work in government-sponsored jobs, such as nurses and air cabin crew. Other governments – Britain, for example – have so far resisted similar legal claims, refusing payout compensation despite the science.”

52. “Denmark recently became the first country to pay worker compensation to women who had developed breast cancer after years of night-shift work in government-sponsored jobs, such as nurses and air cabin crew. Other governments – Britain, for example – have so far resisted similar legal claims, refusing payout compensation despite the science.”

— Matthew Walker

Matthew Walker Quote: “They discovered that naps as short as twenty-six minutes in length still offered a 34 percent improvement in task performance and more than a 50 percent increase in overall alertness.”

53. “They discovered that naps as short as twenty-six minutes in length still offered a 34 percent improvement in task performance and more than a 50 percent increase in overall alertness.”

— Matthew Walker

Matthew Walker Quote: “Of note to those in business, many of these studies report deleterious effects on business outcomes on the basis of only very modest reductions in sleep amount within an individual, perhaps twenty- to sixty-minute differences between an employee who is honest, creative, innovate, collaborative, and productive and one who is not.”

54. “Of note to those in business, many of these studies report deleterious effects on business outcomes on the basis of only very modest reductions in sleep amount within an individual, perhaps twenty- to sixty-minute differences between an employee who is honest, creative, innovate, collaborative, and productive and one who is not.”

— Matthew Walker

Matthew Walker Quote: “Most people think nothing of losing an hour of sleep for a single night, believing it to be trivial and inconsequential. It is anything but.”

55. “Most people think nothing of losing an hour of sleep for a single night, believing it to be trivial and inconsequential. It is anything but.”

— Matthew Walker

Matthew Walker Quote: “Using performance as a measure of sleep need is perilous in older adults, since older adults are already impaired in their reaction times to begin with. Said unkindly, older adults don’t have much further to fall in terms of getting worse, sometimes called a “floor effect,” making it difficult to estimate the real performance impact of sleep deprivation.”

56. “Using performance as a measure of sleep need is perilous in older adults, since older adults are already impaired in their reaction times to begin with. Said unkindly, older adults don’t have much further to fall in terms of getting worse, sometimes called a “floor effect,” making it difficult to estimate the real performance impact of sleep deprivation.”

— Matthew Walker

57. “Dijk and his prolific team examined gene expression in a group of healthy young men and women after having restricted them to six hours of sleep a night for one week, all monitored under strict laboratory conditions. After one week of subtly reduced sleep, the activity of a hefty 711 genes was distorted, relative to the genetic activity profile of these very same individuals when they were obtaining eight and a half hours of sleep for a week.”

— Matthew Walker

Matthew Walker Quote: “After all, absence of evidence is not evidence of absence.”

58. “After all, absence of evidence is not evidence of absence.”

— Matthew Walker

Matthew Walker Quote: “No matter what you may have heard or read in the popular media, there is no scientific evidence we have suggesting that a drug, a device, or any amount of psychological willpower can replace sleep. Power naps may momentarily increase basic concentration under conditions of sleep deprivation, as can caffeine up to a certain dose.”

59. “No matter what you may have heard or read in the popular media, there is no scientific evidence we have suggesting that a drug, a device, or any amount of psychological willpower can replace sleep. Power naps may momentarily increase basic concentration under conditions of sleep deprivation, as can caffeine up to a certain dose.”

— Matthew Walker

Matthew Walker Quote: “The giant insurance company Aetna, which has almost fifty thousand employees, has instituted the option of bonuses for getting more sleep, based on verified sleep-tracker data.”

60. “The giant insurance company Aetna, which has almost fifty thousand employees, has instituted the option of bonuses for getting more sleep, based on verified sleep-tracker data.”

— Matthew Walker

Matthew Walker Quote: “Most striking, the very last stop on the maturational journey was the tip of the frontal lobe, which enables rational thinking and critical decision-making.”

61. “Most striking, the very last stop on the maturational journey was the tip of the frontal lobe, which enables rational thinking and critical decision-making.”

— Matthew Walker

Matthew Walker Quote: “Forcing youthful brains to become early birds will guarantee that they do not catch the worm, if the worm in question is knowledge or good grades.”

62. “Forcing youthful brains to become early birds will guarantee that they do not catch the worm, if the worm in question is knowledge or good grades.”

— Matthew Walker

Matthew Walker Quote: “We, and not the rotating mechanics of planet Earth, would now decide when it was “night” and when it was “day.”

63. “We, and not the rotating mechanics of planet Earth, would now decide when it was “night” and when it was “day.”

— Matthew Walker

Matthew Walker Quote: “Place an organism under conditions of severe famine, and foraging for food will supersede sleep. Nourishment will, for a time, push aside the need for sleep, though it cannot be sustained for long. Starve a fly and it will stay awake longer, demonstrating a pattern of food-seeking behavior. The same is true for humans. Individuals who are deliberately fasting will sleep less as the brain is tricked into thinking that food has suddenly become scarce.”

64. “Place an organism under conditions of severe famine, and foraging for food will supersede sleep. Nourishment will, for a time, push aside the need for sleep, though it cannot be sustained for long. Starve a fly and it will stay awake longer, demonstrating a pattern of food-seeking behavior. The same is true for humans. Individuals who are deliberately fasting will sleep less as the brain is tricked into thinking that food has suddenly become scarce.”

— Matthew Walker

Matthew Walker Quote: “Over a fourteen-year period, those sleeping six hours or less were 400 to 500 percent more likely to suffer one or more cardiac arrests than those sleeping more than six hours. I should note that in many of these studies, the relationship between short sleep and heart failure remains strong even after controlling for other known cardiac risk factors, such as smoking, physical activity, and body mass. A lack of sleep more than accomplishes its own, independent attack on the heart. As we approach.”

65. “Over a fourteen-year period, those sleeping six hours or less were 400 to 500 percent more likely to suffer one or more cardiac arrests than those sleeping more than six hours. I should note that in many of these studies, the relationship between short sleep and heart failure remains strong even after controlling for other known cardiac risk factors, such as smoking, physical activity, and body mass. A lack of sleep more than accomplishes its own, independent attack on the heart. As we approach.”

— Matthew Walker

Matthew Walker Quote: “Does the learning capacity of the human brain decline with continued time awake across the day and, if so, can sleep reverse this saturation effect and thus restore learning ability?”

66. “Does the learning capacity of the human brain decline with continued time awake across the day and, if so, can sleep reverse this saturation effect and thus restore learning ability?”

— Matthew Walker

Matthew Walker Quote: “Consider that the original Star Wars movies – some of the highest-grossing films of all time – required more than forty years to amass $3 billion in revenue. It took Ambien just twenty-four months to amass $4 billion in sales profit, discounting the black market. That’s a large number, and one I can only imagine influences Big Pharma decision-making at all levels.”

67. “Consider that the original Star Wars movies – some of the highest-grossing films of all time – required more than forty years to amass $3 billion in revenue. It took Ambien just twenty-four months to amass $4 billion in sales profit, discounting the black market. That’s a large number, and one I can only imagine influences Big Pharma decision-making at all levels.”

— Matthew Walker

Matthew Walker Quote: “Once, our dreams were our own. We got to decide whether or not to share them with others and, if we did, which parts to include and which parts to withhold.”

68. “Once, our dreams were our own. We got to decide whether or not to share them with others and, if we did, which parts to include and which parts to withhold.”

— Matthew Walker

Matthew Walker Quote: “Dreaming provides a unique suite of benefits to all species fortunate enough to experience it, humans included. Among these gifts are a consoling neurochemical bath that mollifies painful memories and a virtual reality space in which the brain melds past and present knowledge, inspiring creativity.”

69. “Dreaming provides a unique suite of benefits to all species fortunate enough to experience it, humans included. Among these gifts are a consoling neurochemical bath that mollifies painful memories and a virtual reality space in which the brain melds past and present knowledge, inspiring creativity.”

— Matthew Walker

Matthew Walker Quote: “REM sleep ushers you into a preposterous theater wherein you are treated to a bizarre, highly associative carnival of autobiographical themes.”

70. “REM sleep ushers you into a preposterous theater wherein you are treated to a bizarre, highly associative carnival of autobiographical themes.”

— Matthew Walker

Matthew Walker Quote: “Slow rocking increased the depth of deep sleep, boosted the quality of slow brainwaves, and more than doubled the number of sleep spindles. It is not yet known whether these sway-induced sleep changes enhance memory, since the researchers did not perform any such tests with their participants. Nevertheless, the findings offer a scientific explanation for the ancient practice of rocking a child back and forth in one’s arms, or in a crib, inducing a deep sleep.”

71. “Slow rocking increased the depth of deep sleep, boosted the quality of slow brainwaves, and more than doubled the number of sleep spindles. It is not yet known whether these sway-induced sleep changes enhance memory, since the researchers did not perform any such tests with their participants. Nevertheless, the findings offer a scientific explanation for the ancient practice of rocking a child back and forth in one’s arms, or in a crib, inducing a deep sleep.”

— Matthew Walker

Matthew Walker Quote: “Most unfortunately, owls are more chronically sleep-deprived, having to wake up with the larks, but not being able to fall asleep until far later in the evening. Owls are thus often forced to burn the proverbial candle at both ends. Greater ill health caused by a lack of sleep therefore befalls owls, including higher rates of depression, anxiety, diabetes, cancer, heart attack, and stroke.”

72. “Most unfortunately, owls are more chronically sleep-deprived, having to wake up with the larks, but not being able to fall asleep until far later in the evening. Owls are thus often forced to burn the proverbial candle at both ends. Greater ill health caused by a lack of sleep therefore befalls owls, including higher rates of depression, anxiety, diabetes, cancer, heart attack, and stroke.”

— Matthew Walker

Matthew Walker Quote: “Comparing the patterns of brain activity between the two conditions within the same individual, we discovered that supervisory regions in the prefrontal cortex required for thoughtful judgments and controlled decisions had been silenced in their activity by a lack of sleep.”

73. “Comparing the patterns of brain activity between the two conditions within the same individual, we discovered that supervisory regions in the prefrontal cortex required for thoughtful judgments and controlled decisions had been silenced in their activity by a lack of sleep.”

— Matthew Walker

Matthew Walker Quote: “As many have said about such stoic institutions: theories, beliefs, and practices die one generation at a time. But the conversation and battle must start somewhere.”

74. “As many have said about such stoic institutions: theories, beliefs, and practices die one generation at a time. But the conversation and battle must start somewhere.”

— Matthew Walker

Matthew Walker Quote: “Raskind had been treating his war veteran patients with a generic drug called prazosin to manage their high blood pressure. While the drug was somewhat effective for lowering blood pressure in the body, Raskind found it had a far more powerful yet entirely unexpected benefit within the brain: it alleviated the reoccurring nightmares in his PTSD patients.”

75. “Raskind had been treating his war veteran patients with a generic drug called prazosin to manage their high blood pressure. While the drug was somewhat effective for lowering blood pressure in the body, Raskind found it had a far more powerful yet entirely unexpected benefit within the brain: it alleviated the reoccurring nightmares in his PTSD patients.”

— Matthew Walker

Matthew Walker Quote: “Little wonder that sleep becomes nearly impossible to initiate or maintain when the spinning cogs of our emotional minds start churning, anxiously worrying about things we did today, things that we forgot to do, things that we must face in the coming days, and even those far in the future. That is no kind of invitation for beckoning the calm brainwaves of sleep into your brain, peacefully allowing you to drift off into a full night of restful slumber.”

76. “Little wonder that sleep becomes nearly impossible to initiate or maintain when the spinning cogs of our emotional minds start churning, anxiously worrying about things we did today, things that we forgot to do, things that we must face in the coming days, and even those far in the future. That is no kind of invitation for beckoning the calm brainwaves of sleep into your brain, peacefully allowing you to drift off into a full night of restful slumber.”

— Matthew Walker

Matthew Walker Quote: “Why, then, would we expect sleep – and the twenty-five to thirty years, on average, it takes from our lives – to offer one function only?”

77. “Why, then, would we expect sleep – and the twenty-five to thirty years, on average, it takes from our lives – to offer one function only?”

— Matthew Walker

Matthew Walker Quote: “The recycle rate of a human being is around sixteen hours. After sixteen hours of being awake, the brain begins to fail.”

78. “The recycle rate of a human being is around sixteen hours. After sixteen hours of being awake, the brain begins to fail.”

— Matthew Walker

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