Sleep is the most powerful daily recovery tool the human body has. Consistent, high-quality sleep regulates appetite, immunity, mood, hormones, and brain repair.
Most adults need 7–9 hours. The hours before midnight are especially restorative — body temperature drops, growth hormone rises, and the glymphatic system clears the brain.
Daily practices
- Anchor a consistent bedtime within a 30-minute window every night.
- Dim screens and overhead lights 60–90 minutes before bed.
- Keep the bedroom cool (~18°C / 65°F) and fully dark.
- Avoid caffeine after midday and large meals within 3 hours of sleep.