Sleep isn’t a luxury — your body repairs blood vessels, normalises BP, and stabilises blood sugar during deep sleep.
Ideal duration: adults 7–9 hours, seniors 7–8, teens 8–10, primary-school kids 9–11.
Consequences of chronic short sleep (<6 hours): BP rises 5–10 mmHg, heart-attack risk +20%, diabetes risk +30%, cortisol up (chronic stress), weight tends to rise.
Sleep-disorder warning signs: loud snoring, waking gasping, excessive daytime drowsiness, morning headaches — potential sleep apnea.
Healthy-sleep tips: consistent schedule, no caffeine after 2pm, screens off 1 hour before bed, dark cool room (18–22°C), regular exercise but not close to bedtime.