Avoid sleep debt.
Anticipating too little sleep, say, during a business trip or while meeting a big work deadline? Recent data suggests you can bank sleep in advance to offset the bad effects of sleep deprivation, says US sleep-med specialist Dr Christopher Winter. Go to bed one to two hours earlier than you normally would for a few days before your expected lack of sleep, he recommends. Even small shortfalls can throw off levels of key hormones that affect appetite, stress, and the immune system. “If you head into a sleepdeprivation situation when you’re well rested, those hormone levels will start out in a healthier place, so you’ll have more energy than you would if you hadn’t been sleeping as well beforehand,” Dr Winter says.