Sleep deprivation can do more than just make you feel groggy & cranky. When we sleep our brain processes the day & helps store memories; without proper sleep this can't happen well. Our immune system also works while we sleep, producing protective, infection-fighting substances. Long-term sleep deprivation can put you at higher risk for diabetes & heart disease. Lack of sleep can lead to weight gain & digestive issues. Sleep also affects processes that keep your heart & blood vessels healthy, including blood sugar, blood pressure, & inflammation levels. Hormone production also depends on sleep. For testosterone production, you need at least 3 hours of uninterrupted sleep.

Tips:

1. Eliminate caffeine at least 8 hours before bedtime
2. Limit naps
3. Have a bedtime routine & consistent sleep/wake times
4. Exercise
5. Avoid heavy foods before bedtime
6. Block noises & sleep interrupters
7. Prepare for the next day before going to bed
8. Sex. Enough said
9. Do something relaxing for an hour before bedtime
10. Talk out the things that are on your mind with someone supportive so they aren't on your mind all night