Elite athletes and productivity researchers agree: sleep is the single highest-leverage health intervention available. Seven to nine hours per night improves cognitive performance, emotional regulation, immune function, and athletic recovery. Chronic sleep debt compounds — you cannot fully catch up on weekends.\n\nPractical tips that consistently appear in research: consistent sleep/wake times, no screens 30 minutes before bed, cool and dark room, avoid caffeine after 2pm. Sleep tracking apps show most people overestimate how much sleep they actually get.
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