 Chronic disease risk increases, diabetes, heart disease, and even Alzheimer's are linked to sleep deprivation. Metabolism weakens. Your body struggles to regulate blood sugar and burn fat, impacting weight management. So, how much sleep does this bustling brain city need to thrive? Seven to nine hours for most adults, but individual needs vary. Listen to your body and prioritize sleep hygiene. These four evidence-based strategies for deeper sleep can enhance your immunity, cognitive function, and overall vitality. One, set your bedroom to 65 to 69 degree Fahrenheit. Cool temperatures signal sleep time. Two, stop eating two to three hours before bed. A full stomach disrupts sleep. Three, avoid screens at night. If you must, switch to red light mode or wear blue light blocking glasses. Four, ditch alcohol and sugar. Two hours before bed. They act like caffeine, revving you up instead of calming you down.