"Nightly alcohol will disrupt your sleep, and the annoying advice of abstinence is the best, and most honest, I can offer."
"Sleep deprivation is an illegal torture method outlawed by the Geneva Convention and international courts, but most of us do it to ourselves."
"Practice does not make perfect. It is practice, followed by a night of sleep, that leads to perfection."
"Inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic."
"When you are stuck, sleep on it. Let your subconscious work for you."
"Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer."
"Irwin demonstrated that a single night of four hours of sleep—such as going to bed at three a.m. and waking up at seven a.m.—swept away 70 percent of the natural killer cells circulating in the immune system, relative to a full eight-hour night of sleep. That is a dramatic state of immune deficiency to find yourself facing, and it happens quickly, after essentially one 'bad night' of sleep."
"The best bridge between despair and hope is a good night's sleep."
"They discovered that naps as short as twenty-six minutes in length still offered a 34 percent improvement in task performance and more than a 50 percent increase in overall alertness."
"The shorter your sleep, the shorter your life. "
"Caffeine is not a food supplement. Rather, caffeine is the most widely used (and abused) psychoactive stimulant in the world."
"Caffeine has an average half-life of five to seven hours. Let's say that you have a cup of coffee after your evening dinner, around 7:30 p.m. This means that by 1:30 a.m., 50 percent of that caffeine may still be active and circulating throughout your brain tissue. In other words, by 1:30 a.m., you're only halfway to completing the job of cleansing your brain of the caffeine you drank after dinner."
"Sleep is the best meditation."
"During deep NREM sleep specifically, the brain communicates a calming signal to the fight-or-flight sympathetic branch of the body's nervous system, and does so for long durations of the night. As a result, deep sleep prevents an escalation of this physiological stress that is synonymous with increased blood pressure, heart attack, heart failure, and stroke."
"The physical and mental impairments caused by one night of bad sleep dwarf those caused by an equivalent absence of food or exercise."
"Early to bed and early to rise makes a man healthy, wealthy, and wise."
"It is disquieting to learn that vehicular accidents caused by drowsy driving exceed those caused by alcohol and drugs combined."
"People consuming even moderate amounts of alcohol in the afternoon and/or evening are thus depriving themselves of dream sleep."
"If you can't tell what you desperately need, it's probably sleep."
"Sleep is the single most effective thing we can do to reset our brain and body health each day."
"Indeed, journaling your waking thoughts, feelings, and concerns has a proven mental health benefit, and the same appears true of your dreams."
"Without sufficient sleep, amyloid plaques build up in the brain, especially in deep-sleep-generating regions, attacking and degrading them. The loss of deep NREM sleep caused by this assault therefore lessens the ability to remove amyloid from the brain at night, resulting in greater amyloid deposition. More amyloid, less deep sleep, less deep sleep, more amyloid, and so on and so forth."
"Ten days of six hours of sleep a night was all it took to become as impaired in performance as going without sleep for twenty-four hours straight."
"If you don't sleep the very first night after learning, you lose the chance to consolidate those memories, even if you get lots of 'catch-up' sleep thereafter. In terms of memory, then, sleep is not like the bank. You cannot accumulate a debt and hope to pay it off at a later point in time. Sleep for memory consolidation is an all-or-nothing event."
"Humans need more than seven hours of sleep each night to maintain cognitive performance. After ten days of just seven hours of sleep, the brain is as dysfunctional as it would be after going without sleep for twenty-four hours."
"We estimate that more than 50 percent of all children with an ADHD diagnosis actually have a sleep disorder, yet a small fraction know of their sleep condition and its ramifications."
"Individuals who are deliberately fasting will sleep less as the brain is tricked into thinking that food has suddenly become scarce."