Sleep deprivation has long been understood to give rise to some very unpleasant consequences. In early stages (which can arise from persistent poor quality sleep), we can see ·Tiredness ·irritability, edginess ·inability to tolerate stress ·problems with concentration and memory ·behavioural, learning or social problems ·frequent infections ·blurred vision ·vague physical discomfort ·alterations in appetite.

Insomnia is a condition that causes distress to many people. Insomnia is probably responsible for more days off work and more mental strain than any other condition in western world, with usual response from a frustrated medical profession being prescription of powerful sedatives that have strong adverse side effects. Nobody knows just how many sleeping tablets are consumed every year, but in US alone government permits manufacturer of pentobarbital (Nembutal) to make over 15 tons yearly!

There are many things we can do to improve quality of our sleep. What constitutes quality sleep will vary from person to person, but on average, an adult requires 7 or 8 hours sleep a night. During sleep, we cycle through three stages of sleep ranging from light sleep to deep sleep, and finally, to rapid eye movement (REM) sleep. A complete sleep cycle takes 90 to 110 minutes on average. Basic Sleep Hygiene

Basic sleep hygiene rules are really common sense when you think about them. They could include

·Become aware of your mind and body’s natural cycle. Some people function better going to bed early and rising early, other people function better when going to bed late and rising late. Listen to your body, and notice at what times of day you function best and are most productive.

Now, you'll say: "I can't, it is stronger than me" or "look at this cake, I can't leave it alone. It needs to be eaten." or "It is so good, another one please!". The question is: "Why do you eat?" Is it for pleasure or for fuel? After all, food is just food, but emotion we attach to food is so strong that we tend to eat for pleasure or for an emotional reward.

When you eat junk food, subconsciously you say YES! to it. Let's learn another word: NO! Most of us said, "No!" quite well when we were two and we have grown up to be people pleasers and say "YES!" all time. Most of us believe that saying "No" can cost us a lot in our adult life.

NO! is a powerful word when said at appropriate moments. One of best moments to say that powerful NO is when you want to eat junk food. Dr. Bob Bodenhamer, co-developer of neuro-semantics said, "All change in essence boils down to saying 'No' to what you don't want and 'Yes' to what you do want."

If this statement is correct, each time that you say YES to junk food, you say, subconsciously of course "I want to be fat and don't want to be slim and fit" even if consciously you really want to be healthy and full of energy.

Words are power and your language is a representation of your map. Let's add some choice to your map. The more choices you have, more success you will have.