• For a long time in the history of humans, we did not know the answer to the question, "Why is sleep so necessary?". We knew that it was not the best thing in the world to be sleep deprived but we didn't know its true significance
• One of the simplest effects of routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.
• If you ask me, this is enough of a reason to sleep more. Basically, Shakespeare was right in Macbeth.
• Moreover, Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease. Inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle. Sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicidality.
• This is not something that I am making up. This is what research tells us. Hundreds of years of research.
• Perhaps you have also noticed a desire to eat more when you’re tired? This is no coincidence. Too little sleep swells concentrations of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction. So....if you want to loose weight, sleep!
• This has been the single most life-changing habit that I have developed. I don't say stuff like this much but if you want to develop a new habit, it should be sleeping.
• The amount of sleep required changes from age-group to age-group
• Basically, teenagers need 8 to 9 hours of sleep whereas, adults need $7 \frac{1}{2}$ to $8 \frac{1}{2}$ hours of sleep.
• I know this sounds absurd, my thoughts when I first heard about this was "How in the world am I supposed to get that amount of sleep!".
• A note about waking up early and going to bed early. I have previously mentioned that I wake up at 5:30 and go to sleep at 9. I know this is not the most desirable thing to most of you.
• In the book Why we sleep?, the author talks about the fact that not everyone can biologically wake up early and go to bed early. There are two kinds of people, "Morning Larks" and "Night Owls". It is not necessary to wake up early. You can go to sleep early and wake up early or go to bed late and wake up late.
• A note at this point. So whenever I tell people about the "Morning Larks" and the "Night Owls", they just assume that they are Night Owls. I won't say that there are significant benefits to being the "Morning Lark". It doesn't really matter if you are Night Owl or not. But....there is a little bit of a caveat. For one teenagers are, by default, "Night Owls". Biology is at fault here. It is physically harder for teenagers to fall asleep early and wake up early. There melatonin levels aren't simply high enough at say, 9 PM. Most adults can easily fall asleep early and wake up early. Old people are even earlier risers. They can wake up at 4 AM easily and fall asleep at 8 Easily.
• The school system sadly doesn't acknowledge that most of their students have been woken up too early