Importance of sleep:
Helps with memory consolidation and improving retention of new knowledge
Increases metabolism
Improves mood
Improves cardiovascular health
Boosts immune system
Effects of sleep restriction:
First thing to go is compassion and empathy, NOT medical judgment
Increased cortisol levels
Increased insulin resistance
Increased hunger
Irritability
Testosterone levels drop
Reaction times diminished
Driving while sleep deprived can be similar to driving while intoxicated
Sleep hygiene tips
Make a bed time routine
Avoid screen time (TV, phone, computer) before sleep
If you must have screen time before bed, use a computer app that decreased blue light when its dark out (I like Flux)
Use your bed only for sleeping
Avoid caffeinated drinks a few hours before bed
Exercise regularly