Sleep smart, if you party hard

Nothing beats a night out, hitting the bars, catching a late night flick, going for a meal or just aimlessly driving around for hours. The next day however isn't that great. Moving from class to class in a daze, or sitting like a zombie in front of the computer at work, isn't the best thing to happen

Rustom Warden

For teenagers and adults alike, sleep deprivation is a common occurrence today. Every day there is so much work to do, so many social obligations to fulfill, so many new movies to see and just not enough time. This results in decrease in sleep over an extended period of time. While most people think that sleeping long hours is a waste of time in today's hectic world, they are wrong. Sleep is an important part of our lives.   One needs good sleep to function well — mentally and physically — during the waking hours. Good sleep can enable one to work better, play better, make sound judgments and deal with situations better. Also, during sleep, we repair and regenerate our body's tissues. Sleep is also instrumental in reinforcing our memories, which is essential for complex emotions.   Less sleep means Lack of control over emotions: This can lead to crankiness, irritability, impatience, bad temper and depression. Lower efficiency at work: The outer layer of our brain, where higher order thinking and actions originate, requires recharging everyday. That takes place while we sleep. Lack of sleep leads to improper brain function, causing impaired concentration, bad co-ordination, slower reaction time and poor work performance. Weight gain: Believe it or not, but lack of sleep can actually lead to weight gain! The levels of the hormone leptin, in charge of increasing energy expenditure and regulating appetite, are lowered as a result of lack of sleep. This causes an increase in hunger levels. Weakened immune system: During deep sleep, the body releases growth hormones that reinforces the immune system. Lack of sleep causes this system to weaken, eventually making us susceptible to sickness. Weaker physical performance: Lack of sleep interferes with glucose metabolism, resulting in lower energy levels and not giving the body enough chance to repair and regenerate its tissues thus preventing complete physical recovery. Rest well Sleeping schedule: Go to bed at the same time every day, even on weekends and vacations. This way the rhythm of your internal body clock is not disturbed. Exercise: Just 30 minutes, but it is proven to improve sleep quality. Just be sure not to exercise close to bedtime. No nicotine/caffeine: Nicotine and caffeine are stimulants and should be avoided for up to six hours before bedtime. Avoid alcohol: While alcohol is a sedative and might promote better sleep, once the sedative effect wears off, the sleep pattern could become erratic. Don't lie awake in bed: If you cannot fall asleep, get up and do something else till you feel sleepy. Trying to fall asleep is frustrating and can actually increase wakefulness. Relax before bedtime: Over-stimulating your mind before bedtime could increases wakefulness. Doing something relaxing just before going to bed such as light reading, a hot bath or meditation can help you fall asleep. Do not oversleep during the day: Short naps could boost your energy levels, but too much time spent sleeping during the day could interfere with sleep at night. Take a pass on that late night movie and hit the sack a little earlier. You may think you are sacrificing your social life, but people will probably like you more, because you're a lot less cranky when you sleep well.