“What you learned: 1. Sleep activates glymphatic clearance (brain waste removal — prevents Alzheimer's) 2. Sleep deprivation cripples immune function and emotional regulation 3. Ayurveda's Kapha-Pitta-Vata time cycles match modern sleep architecture 4. The Protocol: Cool, dark room + 90-min wind-down + 10 PM bedtime + 5:30 AM wake 5. 7.5-9 hours = 5-6 complete sleep cycles = full restoration”