Quality sleep is foundational to health, performance, and longevity. It plays a vital role in cognitive function, memory consolidation, and hormonal regulation. For instance, men who sleep fewer than five hours per night experience a significant reduction in testosterone levels. Sleep is also essential for muscle repair, emotional resilience, immune function, and brain detoxification—processes that occur predominantly in the final hours of the sleep cycle. Missing this critical window impairs the brain’s ability to clear metabolic waste, increasing the risk of neurodegenerative conditions such as multiple sclerosis, dementia, and Alzheimer’s disease.  

Most adults require 7 to 9 hours of sleep per night for optimal health and longevity.