Sleep Optimization 7 to 9 Hours

Sleep deprivation below 6 hours per night raises CRP levels by 45 percent and IL-6 by 40 percent within 72 hours. Sleep is when the glymphatic system clears inflammatory debris from the brain and when cortisol regulation resets. A 2020 Nature Immunology paper showed even one night of sleep disruption reduces natural killer cell activity by 70 percent. The interventions with strongest evidence include cognitive behavioral therapy for insomnia and 0.5mg melatonin for circadian rhythm adjustment.