for adults , it is 7 – 9 hours , as you grow older , you need less hours – sometimes 6 hours also suffice

the quality of sleep also matters – if you get a peaceful sleep , it will help

poor sleep gives you reduced life , weight gain , heart diseases

do physical activity , avoid screen time two hours before sleep and coffee 4 hours before sleep

day time naps of 30 mins or less will help you stay productive

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