Missing even 90 minutes of sleep for just 1 night can reduce your daytime alertness by as much as 32%. That’s enough to impair your memory, your thinking ability, and your safety on the job and on the road. One study even found that volunteers who stayed awake 6 hours past their normal bedtime just for one day performed as poorly on tests gauging attentiveness and reaction time as those who were legally drunk. In 2009 The National Sleep Foundation showed that around 1.9 million drivers had a car crash or near miss due to drowsiness the year before.

Why is Sleep So Important?

  • It maintains a strong immune system. Sleep deprivation compromises immune function and makes you more vulnerable to disease.
  • It slows aging. Too little sleep elevates levels of stress hormones and lowers levels of growth hormone, necessary for cell repair. In one study, young, healthy sleep-deprived subjects had the hormonal profiles of much older people.
  • It prevents diabetes. Sleeplessness increases insulin resistance, a precursor to type 2 diabetes.
  • It keeps you slim. When you’re sleep deprived, you have more of the appetite-stimulating hormone ghrelin in your blood and less appetite-curbing leptin, a combo that leaves you longing for junk food.
  • It can make you happier. Insomniacs face a higher risk of depression, alcoholism, and suicide.
  • Learning and memory. Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
  • Safety. Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
  • Mood. Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
  • Cardiovascular health. Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
  • Disease. Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

How do you feel after you got a great night’s sleep versus barely any sleep?



How to Sleep Better

The best sleep strategies that are essential do deep, restorative sleep are those that you can count on, night after night. Learn to avoid those common enemies of sleep and trying a variety of healthy sleep-promoting techniques, you can discover what works best for you to achieve that perfect night’s sleep. The key is to try new things. What works for some might not work for you. The first step is to determine how much sleep you need. Most adults require 8, but it depends on each individual on how many hours help them function at their best.



How many hours of sleep a night work best for you?



  1. Keep a regular sleep schedule
  2. Naturally regulate your sleep/wake cycle
  3. Create a relaxing bedtime routine
  4. Eat right and get regular exercise
  5. Get anxiety and stress in check
  6. Make relaxation your goal, not sleep
  7. Know when to see a sleep doctor
  8. Start a sleep diary
  9. Don’t use self-defeating thoughts
  10. Don’t eat too much before bed


If you need more tips on sleep, please e-mail me and I will help you to implement it into your life!