THE IMPORTANCE AND HYGIENE OF SLEEP
I. The key role of sleep
1. Brain reboot & memory boost (Clears toxins, strengthens learning, locks in memory.)
2. Physical recovery (Boosts growth hormones, repairs tissue, regulates metabolism.)
3. Emotional balance (Regulates stress hormones, reduces irritability/anxiety, lowers depression risk.)
4. Immune defense (Produces vital antibodies and cytokines to fight infections.)
II. How much sleep do you need?
10-13 years old: 9–11 hours 14-17 years old: 8–10 hours 18+ years old: 7–9 hours
III. Sleep hygiene (practical steps)
Consistent schedule: keep the same wake/sleep time. Go dark: no blue light (screens) 1 hour before bed. Stay cool: set room temp to 18–200 C. Avoid stimulants: no caffeine/nicotine 6−8 hours before sleep. Time exercise: finish workouts 3−4 hours before bed. Create a ritual: relax (read, bathe, meditate) before sleep.
