You can buy a lot of health. You cannot buy back last night.
What the research keeps repeating
Sleep is when memory consolidates, glucose handling improves, and the brain clears waste. Cut it and you get a cheaper version of yourself: hungrier, more impulsive, worse at the work you care about.
Caffeine can hide the feeling. It does not hide the debt.
A small protocol
Dim lights an hour before bed. Keep the room cool. Put the phone in another room. Get daylight in the morning so the clock has a signal.
This is not optimization theater. It is the foundation every other habit stands on.
