It does not get much worse than alcohol and caffeine mixed with education and athletic performance. Why We Sleep by Matthew Walker is a new book on sleep. He is a PhD Neuroscientist, former Harvard Professor and Professor at Berkeley. He is being sought for speaking engagements for companies and pro teams.
https://www.amazon.com/Why-We-Sleep-...s%2C211&sr=8-1
Alcohol is really bad and of course sleeping pills are the worst. Caffeine affects the receptors that make us tired and caffeine metabolism is individualistic for each of us.
Walker has a lot of interesting tidbits on how the brain develops and ages, how we learn and some key points on athletic performance as well as disease and dementia. He discusses the developing brain of children and teenagers. This is a good read. Bike racers will throw away their alcohol and generally think twice before drinking.
I like red wine with dinner and now my arm locks up as I sip a glass. My brain says nooooooooooooooooo. Please noooooooooooooooo.