Why good sleep matters

Healthy sleep is a major driver of longevity and productivity. Consistent high‑quality sleep lowers the risk of cardiovascular disease, diabetes, and other chronic conditions.

Source: Harvard Health Publishing

Bedtime habits

Schedule: go to bed and wake up at the same time, even on weekends.

Wind‑down: read, meditate, or take a warm shower 60 minutes before bed.

Environment: air the room, keep it 16–20°C, dark and quiet.

Source: Harvard Health Publishing

Avoid before sleep

Screens & blue light for 30–60 minutes before bed.

Caffeine & alcohol can worsen sleep quality.

Heavy meals and intense late‑evening workouts.