(Read about the experiment I did on myself!) Try to limit bright light exposure at least one hour before bed. You can also try donning a pair of orange glasses to filter out blue light. Consider downloading the program f.lux, which automatically softens your computer screen’s brightness at sunset. Computer, tablet, and phone screens are the worst culprits for blue-light exposure onto the retina. Light, especially in the blue wavelength, suppresses the secretion of melatonin, a hormone the pineal gland synthesizes to prepare your body for sleep. If you absolutely must study in the hours before bed, make sure that you’re not studying in bright light.You have a test or project due tomorrow, and you're too stressed to fall asleep. One week of six hours per night is associated with a change in the transcription of over 700 genes, many of which are implicated in the body’s circadian rhythms, oxidative stress, and metabolism.(Recovery sleep on the weekends lowers these inflammation levels.) One week of mild sleep restriction (six hours per night-a pretty typical schedule for most people, right?) causes increased secretion of proinflammatory cytokines, which can contribute to cardiovascular and neurocognitive dysfunction.

Satiety hormones, like leptin and ghrelin, are also altered, which may result in increased hunger and weight gain.

Your body experiences many unique endocrine changes during sleep related to growth and thermoregulation, which curtailing sleep disrupts.

Even a half-night of sleep loss can have the same effect for individuals who are hypertensive or prehypertensive, suggesting activation of the sympathetic system. A single night of sleep deprivation results in increased blood pressure.One night of sleep deprivation significantly reduces the peak concentration of your white blood cells' diurnal rhythm, making you more vulnerable to illness and infection. Just one all-nighter alters your immune system’s functioning, similar to the way stress does.What does sleep deprivation do to your body?

Should i sleep or stay up