1. Know the value of sleep and do not sacrifice it! Necessity not luxury (obesity,depression, diabetes, memory, performance, creativity...)
*Natural periodic state of rest for the mind and body. Important for growth, healing and rejuvenation of all body systems, hormone balance, energy, performance, and brain functioning.
-Research shows that just after 24 hours of sleep deprivation, there is 6 percent less glucose going to the brain and so you end up craving unhealthy sugary food options
-Specifically, your parietal and prefrontal cortex suffer which play a role in distinguishing between ideas, telling right from wrong and social control. You become literally a "dumber version of yourself". Less glucose going to prefrontal cortex reduces your willpower and makes it more difficult for you to make good decisions, such as not eating that ice cream and a bag of cheese puffs.
- American Academy of sleep medicine showed that worse sleep quality leads to worse grades and more dropouts from school
-Study by Lancet showed that sleep deprivation makes you take 14 percent longer to complete a task and causes a 20 percent increase in error, so your efficiency really suffers from sleep deprivation
-Our brain has its own blood brain barrier and researchers at Rochester Medical Center showed that this lymphatic system in the brain, also known as the Glymphatic system, is 10 times more active when you sleep, and our brain cells literally shrink in size by 60 percent to make room for waste removal to be more efficient at this time.

2.Get more sunlight during the day, preferably between 6-8:30 AM when the body is most responsive to sunlight (A good night of sleep starts from the moment when you wake up, remember this!)
-Sunlight affects our circadian rhythm and we have a 24-hour clock which regulate literally all our bodily functions, it's amazing 😊. It is regulated by a small region of nerve cells in the hypothalamus, known as the suprachiasmatic nucleus or SCN.
-Sunlight causes our body to make serotonin which is important for happiness and wellbeing and overall health. So, sunlight is crucial for health. But the issue is that indoor lighting is 100 times less bright than outdoor light on a sunny day and even a cloudy day is brighter than what we have indoors.
-Study showed that office workers that didn't have direct access to windows got 173 percent less exposure to natural light and as a result slept for 46 minutes less at night than those who had direct access to windows
-Experts from the federation of American societies for experimental biology noted that serotonin is converted to melatonin which is so vital for sleep quality so get your sunlight. Melatonin is made by pineal gland and improves sleep quality and is secreted naturally before bed as it gets darker outside, and this is like the youth hormone and decreases as we age, and proper light exposure during daytime helps coordinate the proper rhythm of melatonin so that it's made when it's supposed to be made.
-Cortisol is considered like the "ugly duckling" as its viewed as the stress hormone made by the adrenal glands but its proper cycle is very important and it's what gives you energy to get up and move in the morning time. It helps wake you up and sunlight ensures the normal cortisol rhythm.
-What's cool is that the journal of innovations in clinical neuroscience published that exposure to sunlight leads to lower cortisol at night when it's supposed to be low before bed

3.Avoid Screens Before Bedtime (ideally 90 minutes before bedtime)
- The reason we get addicted is because of a dopamine hit that causes us to seek things and the opioid system rewarding us instantly when we find it. The internet is perfect for that as there is always something to discover there before you end up in an internet black hole
- Artificial blue light at night triggers your body to make daylight hormones like cortisol which cause you to be wake when you should be sleepy (before had fire, candles, etc.)..didn't evolve to be superactive at night because we would be prey, Thomas Edison invented light bulb in 1879 (150 years ago) but so many years of evolution passed before that
- Researchers at Brigham and Womens hospital in Boston showed that nighttime iPAD readers took longer to fall asleep, felt less sleepy and had shorter REM sleep (less time in deep sleep)
- Dr. Figueiro in New York showed that 2 hours of computer screen time before bed disrupts melatonin release and can lead to chronic sleep rhythm disruption
- Try reading a book, talking to loved ones, or engaging in other activities that you enjoy
- Can use blue light filters on your devices e.g. flux on mac, or even wear blue light blockers before bed if you're to other sources of blue light other than your screen

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