Ensure adequate sleep

Quality sleep is the foundation of physical and mental well-being. Adults need 7-9 hours nightly for optimal cognitive function, immune strength, and emotional balance. During deep sleep, the body repairs tissues, consolidates memories, and regulates hormones like cortisol and leptin. Chronic sleep deprivation increases risks of obesity, heart disease, and depression. Establish a consistent sleep schedule by limiting screens before bed, keeping your bedroom cool/dark, and avoiding caffeine late in the day. Prioritizing rest isn’t indulgence—it’s a biological necessity that enhances productivity, mood, and longevity. Your pillow is as vital as your gym membership or salad bowl.