Cutting back on sleep is "Highly Detrimental." He lists several negative impacts of long-term, partial sleep deprivation.
Impaired Cognitive function
Impaired Memory
Impaired Judgment
Damaged Relationships
Cardiovascular and Cerebrovascular Threats
Metabolic Impairment...
GET READY FOR BED
Sometimes getting to sleep is the problem. Simple behavior changes make it more likely that you'll go to sleep and stay asleep. "It's every common sense thing that you can think of," says Farney.
Make your bedroom a sanctuary for sleep. Keep your bedroom cool, comfortable, quiet and dark. A fan or a white-noise machine can reduce noisy distractions, while blackout curtains will minimize light, especially for shift workers. Hide the alarm clock--its light can be distracting, and if you're having trouble sleeping, a constant reminder of the time can make it hard to quiet your mind.
Turn off the monitors. The key is to avoid what Farney calls "activating the brain." And television is a primary culprit of that because of the light emitted from the monitor. "So you should not be watching television or playing video games--those activities are particularly bad," he says. The light is a drug to the brain, literally!!! Even your moblie devices with e-readers on it. It's for the same reason.
Exercise. "Not working out for an hour, but just good, physical activity," But don't exercise in the hours before bed---that will stimulate your brain.
Avoid Caffeine. Caffeine is a stimulant and can interfere with sleep.
HOW MUCH SLEEP DO YOU NEED?
This is highly individual, but typically around seven to eight hours a night. Some need more, and some need less. But very few can function well with only four our five hours a night!!!
SWEET DREAMS!!
