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Adults: Between the ages of 18 and 64, adults should aim for seven to nine hours of nightly sleep. If you're older than 65, you may need a little less: seven to eight hours is recommended.

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2- Why do we have to Shut down ALL lights when we sleep?

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2- Why do we have to Shut down ALL lights when we sleep?

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The pineal gland in the brain produces melatonin8 in reaction to darkness, but light exposure slows or stops its production. Melatonin levels rise, causing drowsiness, which is one of the ways this hormone aids sleep.

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3- How does deprived sleep affect my wellbeing?

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3- How does deprived sleep affect my wellbeing?

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Sleep and mood are closely connected; poor or inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. Chronic insomnia may increase the risk of developing a mood disorder, such as anxiety or depression.

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How Much Sleep Do We Really Need? - Recommended Sleep Time For Every Age

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How does light affect sleep? (S5) | The Power of Good Health

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1- https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/#:~:text=Adults%3A%20Between%20the%20ages%20of,to%20eight%20hours%20is%20recommended.
2- https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/#:~:text=Some%20of%20the%20most%20serious,can%20even%20affect%20your%20appearance.
3- https://pursuit.unimelb.edu.au/articles/why-you-should-turn-off-the-light#:~:text=%E2%80%9CArtificial%20light%20at%20night%20(ALAN,sleeping%20giant%2C%E2%80%9D%20she%20says.

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Sleep Deprivation and the Profound Effects on Your Well-being