AMA with sleep expert, Matthew Walker, Ph.D.: Strategies for sleeping more, sleeping better, and avoiding things that are disrupting sleep

Adequate sleep increases your motivation for exercise, your peak muscle strength, your ability to respire and expel carbon dioxide, and your ability to sweat. It also reduces injury risk.

Human beings seem to be the only species that will deliberately deprive themselves of sleep for no apparent reason

Avoid eating simple carbs too close to bedtime as they tend to raise your core body temperature (in order to fall asleep, you need to drop your core body temperature by 2 to 3 degrees Fahrenheit)

Sleep deprivation simulates conditions of starvation - the hunger hormone (ghrelin) is increased and the satiety hormone (leptin) is suppressed

Aim to stop eating 3 hours before bed

Don't go to bed to full and don't go to bed too hungry

Be careful with exercising too close to bedtime as it raises your core body temperature and can hinder sleep

It's not just that exercise helps sleep, sleep profoundly helps exercise

Sleep deprivation causes a change in your appetite profile - you want to eat more and you're less satisfied with your food

Blue light exposure at night prevents the pineal gland from releasing adequate levels of melatonin