Studies show that a person suffering from sleep deprivation processes language less efficiently and has greater difficulty carrying out tasks than those who are not sleep deprived. It gets worse - sleep deprived people do not have the speed or creative abilities to cope with making quick but logical decisions, nor do they have the ability to implement them like a person who is well-rested. A lack of sleep impairs one's ability to simultaneously focus on several tasks.

If poor performance isn't bad enough, a potentially more serious effect of sleep deprivation is a weakened immune system. When a person is sleep starved white blood cell production decreases, as does the production of growth hormone. Additionally, the ability of the body to metabolize sugar declines, turning sugar into fat.

So whats the bottom line? Lack of sleep makes you stupid, fat and sick. Here are 7 simple habits to help keep you rested and on the right track to being your best:

1. Wake up and go to bed at the same time every day.
2. Limit your intake of caffeine, tobacco products; especially in the hours before sleep.
3. Avoid big meals; especially 2 to 3 hours before bedtime.
4. Exercise regularly, but be sure to finish your exercise a few hours before bedtime.
5. Establish a relaxing bedtime routine: take a bath, read a book, listen to relaxing music before bed.
6. Keep the room cool, comfortable, quiet, and dark.
7. Write down concerns that keep you awake, creating a "to do" list for tomorrow.

Source: www.sleep-deprivation.com