Matthew Walker

“by the way people should know that after 20 hours of being awake. You are as impaired cognitive Lee as you would be if you are legally drunk.”

Walker claims that after 20 hours of being awake, a person is as cognitively impaired as if they were legally drunk.

“if your dieting but you're not getting sufficient sleep 70% of all the weight that you lose will come from a lean body mass muscle and not fat your body become…”

Walker claims that when dieting without sufficient sleep, 70% of the weight lost comes from lean body mass (muscle) rather than fat.

“It seems kills more people on the roads than either alcohol or drugs combined. Why are why are drowsy driving accidents?”

Walker claims drowsy driving kills more people on the roads than alcohol or drugs combined.

“the Rand Corporation did an independent survey 2 years ago on the demonstrable cost of a lack of sleep to Global economies. What they found was that a lack of …”

Walker claims a RAND Corporation study found that insufficient sleep costs most nations about 2% of their GDP.

“the men who sleep 5 to 6 hours a night. We'll have a level of testosterone which is that of someone 10 years that Xenia to a lack of sleep will age you buy a d…”

Walker claims men who sleep 5 to 6 hours a night have testosterone levels equivalent to someone 10 years older, effectively aging them a decade in terms of wellness and virility.

“so that's clear is an unfortunate Truth The Surety of sleep the show to your life. Well short sleep predict all-cause mortality, which is really ironic because…”

Walker claims that the shorter your sleep, the shorter your life, framing short sleep as a predictor of all-cause mortality.

“It took Mother Nature 3.6 million years to put this thing called sleep necessity in place, and we've come along and within the space of a hundred years, we've …”

Walker claims that sleep as a biological necessity took 3.6 million years of evolution to develop, and that modern society has cut sleep time by almost 20% within the last hundred years.

“We know that somewhere between 50 to 70% of all ICU alarms are either unnecessary or ignorable.”

Walker claims that 50 to 70% of all ICU alarms are either unnecessary or can be ignored, disrupting patient sleep in the one setting where they most need rest to heal.

“If you're getting six hours of sleep or less, your time to exhaustion drops by up to 30%. So you could spend all of your time training for a 10-round fight, pe…”

Walker claims that sleeping 6 hours or less causes an athlete's time to physical exhaustion to drop by up to 30%, using a 10-round fight as an example.

“The first was that a sizeable 711 genes were distorted in their activity caused by one week of six hours of sleep.”

Walker claims a study found that one week of 6 hours of sleep per night distorted the activity of 711 genes compared to getting 8 hours.

“There is a 168 percent increased risk that they will get into a car accident.”

Walker claims that medical residents who finish a 30-hour shift face a 168% increased risk of a car accident driving home due to being underslept.

“People getting 9 hours versus 5 hours, there was almost a 60% increase in probability of injury risk during a season.”

Walker claims that athletes sleeping 5 hours a night versus 9 hours have almost a 60% increased injury risk over a season, describing it as a perfect linear relationship.

“Junior residents working a 30 hour shift are 460 percent more likely to make diagnostic errors in the intensive care unit relative to when they're working 16 h…”

Walker claims that medical residents working traditional shifts (roughly 13 hours, garbled in transcript) are 460% more likely to make diagnostic errors in the ICU compared to residents working shorter shifts.

“One of those toxic sticky proteins that builds up as we're awake, it's called beta amyloid. Beta amyloid is one of the leading causes underlying the mechanism …”

Walker claims that a toxic protein (beta-amyloid, garbled in the transcript) builds up in the brain during wakefulness and is cleared during deep sleep, and that its accumulation from insufficient sleep is one of the leading causes underlying Alzheimer's disease.

“Add that up, it's about 70 thousand extra calories a year. It's about 10 to 15 pounds of obese mass each year.”

Walker claims that chronic sleep deprivation's extra daily calorie intake adds up to about 70,000 extra calories and 10 to 15 pounds of fat gain per year.

“You're much more likely, for example, to be struck by lightning in your lifetime, the odds of which I think are about 1 in 12,500, than you are to have this in…”

Walker claims that fewer than 1% of people carry a special gene allowing survival on about 5 hours of sleep, and says a person is more likely to be struck by lightning (odds he cites as roughly 1 in 12,500) than to have this rare gene.

“Now in the spring when we lose an hour of sleep, we see a subsequent 24 percent increase in heart attacks. In the fall, in the autumn, when we gain an hour of …”

Walker claims a global daylight-saving-time study across 70 countries found a 24% increase in heart attacks when clocks spring forward and a 21% decrease when they fall back.

“One in five medical residents will make a serious medical error due to insufficient sleep. One in 20 medical residents will kill a patient because of a fatigue…”

Walker claims 1 in 5 medical residents will make a serious medical error and 1 in 20 will kill a patient due to fatigue-related error.

“There was a 70% reduction in car crashes the following year.”

Walker claims that delaying a high school's start time produced a 70% reduction in teen car crashes the following year, citing the specific case (named earlier in the same passage) of Teton County, Wyoming shifting its school start time from 7:35 to 8:55 a.m.

“I'll give you two examples. There's a study where they just took individuals and they just gave them four hours of sleep for one night, and what they saw was a…”

Walker claims that a single night of only 4 hours of sleep causes a 70% reduction in natural killer immune cells, and implies this is a reason insufficient sleep produces cancer.

“If you have elective surgery, you should ask your surgeon how much sleep they've had in that past 24 hours. If they've had six hours of sleep or less, you have…”

Walker claims a surgeon who slept 6 hours has a 170% increased risk of causing a major surgical error like organ damage or hemorrhage, compared to a well-rested version of the same surgeon.

“That number was 411 billion dollars caused by insufficient sleep solve the sleepless epidemic, you could almost double the budget for Education. You could almo…”

Walker claims insufficient sleep costs the US economy $411 billion a year, an amount he says could nearly double the education budget or halve the healthcare deficit.

“They shifted school start times from I think it was at 7:25 to 8:30 in the morning and they look at SAT scores and in the year before they made the time change…”

Walker claims that Edina, Minnesota shifted its high school start time from 7:25 to 8:30 a.m., and that in the year before the change the top 10% of students averaged an SAT score of 1288.

“Back in 1942 Gallup did a poll and what they found was that the average American adult was sleeping 7.9 hours of sleep a night. Now that number, the most recen…”

Walker claims a 1942 Gallup poll found Americans averaged 7.9 hours of sleep per night, versus a current average of 6 hours 31 minutes on weeknights.

“Insufficient sleep is linked to cancer of the bowel cancer of the prostate cancer of the breast on the association has become so powerful that recently the Wor…”

Walker claims insufficient sleep is linked to bowel, prostate, and breast cancer, and that the WHO has classified nighttime shift work as a probable carcinogen because of this.

“Some parts of your brain become 30% more active than when you're awake.”

Walker claims that during REM sleep, some brain regions become 30% more active than during waking states.