I'd agree with all points, but you should really aim for a non-negotiable 8 hours of continuous sleep time. At 7 hours total sleep time, you're still in a sleep

I'd agree with all points, but you should really aim for a non-negotiable 8 hours of continuous sleep time. At 7 hours total sleep time, you're still in a sleep deficit as an adult. As we age, we get less and less stage 3 and 4 deep sleep which is responsible for clearing tau and beta amyloid through the meningeal lymphatic drainage system (and the glymphatic system). Alzeihmers and related dementia are disorders that arise due to impaired sleep, either through sleep deficits, or from disrupted sleep due to sleep apnea. If you think about it, you can go without food and water for long-ish periods of time, but you can't go without sleep longer than a week or maybe two before you have irreparable damage. From an evolutionary perspective, this seems crazy since you're in your most vulnerable state and you're missing out on 8 hours of food foraging, or procreation. Obviously evolution has found that sleep is absolutely necessary for all living organisms. It's by far the most important aspect of living healthy lives, but it's the least appreciated in Western society.