Overview

• Keeping bedrooms cool, dark and quiet with blackout curtains, comfortable mattresses and noise-mitigation aids enhances restorative rest.
• Health specialists advise powering down electronic devices at least one hour before bed to prevent blue-light disruption of melatonin production.
• Recommended sleep durations span 15–16 hours for newborns down to 7–8 hours for adults to support development, cognition and mood across ages.
• A study from Peking University found that falling asleep after midnight raises the odds of cirrhosis by 2.6 times and gangrene by 6.6 times compared to earlier bedtimes.
• Research at Harvard shows that going to bed earlier—without adding extra hours—enables more intense training sessions, faster muscle recovery and greater daytime energy.