Recommended Sleep Duration: 1. Night Sleep: 7 to 9 hours • This is the core sleep and is essential for: • Physical restoration (muscle repair, tissue growth) • Mental and emotional balance • Strengthening the immune system • Memory consolidation and learning 2. Short Nap: 10 to 20 minutes • This is often referred to as a power nap and provides: • A quick boost in alertness and performance • Reduction in fatigue • Improved mood and concentration • Longer naps (over 30 minutes) can lead to sleep inertia, making you feel groggy. Healthy Sleep Tips: • Maintain a consistent bedtime and wake-up time. • Avoid caffeine and screens before bed. • Keep your sleeping environment cool, dark, and quiet. • Try a short nap in the early afternoon (before 3 PM) if you feel tired.