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1 - Two systems regulate our sleep: melatonin and adenosine, which are produced when we need to sleep. 2 - There are two important types of sleep: REM, when we dream, and NREM, with slow waves, which help with memory and reduce stress. 3 - Good sleep hygiene, such as sleeping in a dark and cool room and avoiding screens before bed, is essential to enter deep sleep stages and reap all the benefits of rest.

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