Core Points - The article emphasizes the critical importance of sleep for both physical and mental health, particularly in high-stress professions like medicine [4][6][7] - It discusses the detrimental effects of sleep deprivation, including impaired cognitive function and increased health risks such as heart disease and diabetes [5][6][7] - The author reflects on personal experiences as a resident physician, highlighting the culture of long working hours and its consequences on health and performance [3][4][5] Summary by Sections Sleep Deprivation and Its Effects - Sleep deprivation can lead to severe consequences, including a state comparable to driving under the influence of alcohol [4] - Long-term sleep debt is associated with various health issues, including metabolic disorders and hormonal imbalances [5][6] - The article notes that even a single night of poor sleep can significantly impair cognitive abilities and emotional balance [6][7] Personal Experiences - The author recounts experiences of extreme sleep deprivation during residency, including falling asleep while driving and during surgical procedures [3][5] - There is a reflection on the initial resistance to reducing working hours, which was seen as a sign of weakness among peers [4] Recommendations for Better Sleep - Suggestions include avoiding alcohol, not eating before bed, and limiting screen time in the hours leading up to sleep [10][11][12] - Creating a conducive sleep environment, such as keeping the room cool and dark, is also recommended [15][16] - Establishing a consistent sleep schedule and allowing sufficient time for sleep are crucial for improving sleep quality [17][18] Cognitive Behavioral Therapy for Insomnia - For persistent sleep issues, Cognitive Behavioral Therapy for Insomnia (CBT-I) is highlighted as an effective treatment method [21] - CBT-I focuses on breaking poor sleep habits and reducing anxiety related to sleep, proving to be more effective than medication [21] Conclusion - The article concludes by advocating for the recognition of sleep as a vital component of health and performance, akin to exercise [22]