7-9 hours of sleep
+50 XP+20 gems
Why this matters
Why bother?
Sleep is when your brain clears toxins, consolidates memory, and repairs your body. Chronic short sleep links to almost every major disease — and tanks your mood and willpower the next day.
How often
Every night. Aim for 7-9 hours. Consistency matters more than total — same bedtime, same wake time, even weekends.
Best time: For most adults, asleep by 11pm is ideal. Cortisol naturally rises around 5-7am, so you want to be deep into sleep cycles before that.
Pro tip
Cool room (18-19°C), dark room, no screens 30 min before bed. The bedroom is for sleep — that's it.
Common mistake
"Catching up" on weekends. Doesn't work. Disrupts your circadian rhythm and makes Monday harder.
What happens if you skip
Increased risk of heart disease, diabetes, depression, dementia. Worse mood, focus, willpower every single day.
Photo = +50% bonus