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Signs and symptoms of sleep deprivation and lack of sleep
Smoking or drinking in the evening. Substances like alcohol and nicotine can disrupt deep sleep.
While sleep requirements vary slightly from person to person, most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best. Children and teens need even more-
good news is that you don’t have to choose between health and productivity. As you start getting the sleep you need, your energy and efficiency will go up. In fact, you’re likely to find that you actually get more done during the day
schedule enough time for sleep.
Aim for at least 8 hours of sleep every night.
Keep a sleep diary. Record when you go to bed, when you get up, your total hours of sleep, and how you feel during the day. As you keep track of your sleep, you’ll discover your natural patterns and get to know your sleep needs.
developing a relaxing bedtime routine,
Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you continue to keep the same bedtime and wake up naturally, you’ll eventually arrive at the sleep schedule that’s ideal for you.
Try the Sheep Dash test and see how well rested you really are.