What happens with less sleep?

Suggestions for getting a good nights sleep

​<6 hrs sleep =
-10-30% drop in physical performance;
​-significant reduction in aerobic output;
-vertical jump and force extension greatly reduced; -reduction in muscle strength;
-cardiovascular impairment;
-metabolic & respiratory abilities;
-lactic acid build-up increases; -blood-oxygen saturation reduced;
-lungs can’t release CO2 as fast; -reduces body’s ability to cool self w/sweat (Walker 129). 

Immune system compromised;
-Blood sugar levels--throws off insulin/circulatory glucose (many sleep deprived often identified as pre-diabetic); -memorization and logical decision
-making skills decrease; -emotions (amygdala)—depression, anxiety;
-metabolic rate decreases (sweets/carbs impulsivity); -gut digestion; -stress hormone levels (Cortisol--fight or flight mode); -brain recalibration (glial cells clean toxins in brain);
-testosterone/HGH decr (less sleep, smaller testicles);
-cardiovascular system, raises blood pressure (Walker, Ashwanden, Epstein, McClusky).

​​Sleep in a room at 65 degrees...optimal temperature for sleeping; easier sleep in a cool room rather than a hot one
Use White Noise: it drowns out distracting noises
Sleep in a Darkened Room w/out Bright Lights (i.e. alarm clock numbers): bright lights deter the amt of melatonin released in the brain
Keep the same sleep schedule: attempting to fluctuate circadian rhythm causes sleep deprivation; prom weekend can cause sleep deprivation that effects a week’s performance
Caffeine, Don’t Do It: blocks adenosine (sleep chemical) in the brain; no caffeine after early afternoon if you must
No Large Meals/Drinks Before Bedtime: digestion of large meals causes wakefulness and drinks cause waking at night
Put the Phone Away!: relaxation before bedtime (1 hour before going to bed helps ease the mind into sleep
Hot Bath/Shower before Bedtime: this will cause your hands/feet/head to warm which takes away core body heat
Get Natural Sunlight During the Day: this affects the suprachiasmatic nucleus (lightswitch) in the brain which helps your brain understand when it’s time for bed Treat
Your Bed Likes It’s Supposed to Be Treated...As a Place of Sleep: watching movies on computer, texting on phone, tossing and turning thinking about the day/tomorrow is not a good resting place. Go to bed to sleep. Sleep special-ists suggest that if you haven’t established the ideal sleep setting, go to a different setting (room) and try that spot.
OTC Melatonin Is Unreliable: it’s not regulated by the FDA and varies in amount from pill to pill...has a placebo effect.

Final Thoughts...

When someone says they can get by on 5-6 hours sleep, he/she really means they are able to handle sleep deprivation better than most people, according to Meeta Singh, sleep specialist at the Henry Ford sleep lab.
 “Every aspect of your long and short long-term health, performance is underpinned by sleep.”
Naps allow learning to improve, concentration to remain high; w/ out naps, learning concentration slows.
 People who are chronically sleep deprived lose their normal perception of sleepiness and become poor judges of neurocognitive performance.