The Science of Sleep: Why Quality Rest Changes Everything

# The Science of Sleep: Why Quality Rest Changes Everything Sleep is not a luxury — it is a biological necessity. During sleep, your body repairs, your brain consolidates memories, and hormones reset. ## What Happens When You Don't Sleep Enough - Weakened immune system - Higher risk of diabetes, heart disease, obesity - Poor concentration and memory - Mood swings and irritability - Premature ageing ## How Much Sleep Do You Need? - Adults: 7–9 hours - Teenagers: 8–10 hours - Children (6–12): 9–12 hours - Toddlers: 11–14 hours ## Proven Sleep Tips 1. Go to bed and wake at the same time every day 2. Keep the bedroom dark, cool (18–20°C), and quiet 3. No screens 1 hour before bed 4. Avoid caffeine after 2 PM 5. No heavy meals within 3 hours of sleep 6. Exercise — but not within 2 hours of bedtime 7. Relaxation: deep breathing, progressive muscle relaxation ## When to See a Doctor If you snore loudly, wake gasping, or feel exhausted despite sleeping — you may have sleep apnoea. **General medicine & sleep consultation:** +91 93067 10615

The Science of Sleep: Why Quality Rest Changes Everything

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