Sleep Optimization 7 to 9 Hours

Chronic sleep deprivation is linked to measurably higher CRP and IL-6 levels, and even a single night of disrupted sleep has been shown to reduce natural killer cell activity. Sleep is when the glymphatic system clears inflammatory debris from the brain and when cortisol regulation resets. The interventions with the strongest evidence include cognitive behavioral therapy for insomnia and low-dose melatonin for circadian rhythm adjustment.