In summary, a lack of sleep can lead to reductions in performance, decision-making ability, learning and cognition. Reductions in immune function and an increased susceptibility to weight gain can occur.
There are a number of things you can do to achieve optimal sleep including going to sleep and waking up at the same time every day, limiting phone usage before bed, avoiding caffeine after 4pm, undertaking a minimum of 30 minutes of exercise every day, writing down your thoughts before you go to sleep, and having a warm shower before bed.
If you cannot get to sleep and wake up groggy, then jump into a cold shower to shock your system and wake you up. See our Wim Hof infographic for more information on the benefits of this.