I read an interesting article on sleep and here are some highlights:
Typically, seven hours per night is ideal for adults.
The key to getting a good night's rest is sticking to a schedule. To set your internal clock, it's crucial to go to bed and wake up at the same time every day, even on weekends.
When bedtime rolls around, give yourself a power-down hour to prep for rest. Spend the first twenty minutes finishing up tasks. Take the next twenty minutes to do all your nightly hygiene. Finally, use the last twenty minutes for unplugged relaxation, such as progressive muscle relaxation, gentle stretching or mindful meditation.
Sleep deprivation leads to longer reaction times, increased feelings of hunger, weakened productivity, and lower immune function--meaning you're more likely to catch a cold.
The less sleep you get, the more your body craves carbs and sweet treats. There are better ways to fight off sleepiness than a mid-afternoon chocolate chip cookie. The best answer is to take a quick nap. If a nap isn't possible, take a quick walk outside, since sunlight reduces melatonin, which triggers sleepiness.
Ultimately, there is no substitute for a good night's rest. Life is too short to spend it tired and sleepy. Get exercise most days, giver yourself all the sleep you need and deserve, and you will not only be more productive, you will enjoy life more.
(Taken from "Lights Out" by Celia Shatzman)
I am good at being consistent in my sleep schedule. Most nights I sleep from 10:45 to 5:45. I am bad at the "power-down" hour before going to bed. I need to work on that as it is hard to go from a fast gear to sleep. I agree that when I am tired I am hungry and not as productive. Often if I change activities or positions, or get up and have a drink of water, then I am not as tired anymore. Exercise helps me to have energy during the day and to sleep well at night. In conclusion, I admit that there are few things in life that I like more than my pillow.
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