Helps with Weight: Not sleeping enough can make you gain weight. It can make you feel hungry and eat more, especially sugary and fatty foods.

Improves Focus: Sleep helps your brain work better. If you don't sleep enough, you might make more mistakes and have trouble concentrating.

Boosts Physical Performance: Sleeping well can make you better at sports and exercise. It helps with things like reaction time and muscle strength.

Good for Your Heart: Not sleeping well can hurt your heart and make your blood pressure go up.

Affects Diabetes Risk: Bad sleep can make you more likely to get type 2 diabetes because it messes with how your body uses sugar.

Linked to Depression: If you don't sleep well, you might feel sad or anxious more often.

Helps Your Immune System: Sleeping enough can keep you from getting sick often. It also helps vaccines work better.

Lowers Inflammation: Not sleeping well can make your body's inflammation levels go up, which is bad for your health in many ways.

Affects Emotions and Social Life: When you're tired, it's harder to control your feelings and be social. Getting enough sleep can help you feel better and connect with others more easily.

Neck Self-Massage: 

Neck pain happens because of using it too much or bad posture, like bending over a computer or phone a lot. If your neck feels tight and painful, try this self-massage: relax your shoulders, straighten your neck and back, find the sore spots on your neck and press gently with your fingers, move your fingers in small circles for 3 to 5 minutes.
 

Second Self-Massage Technique:

Relax your shoulders, straighten your neck and back, find the base of your skull and put your fingers there, press gently and move your fingers slowly in the direction that feels good.
 

Third Self-Massage Technique:

 Lay on your back, gently massage your stomach in a circular motion from your pelvic bone up to your ribs, then across to your other side, and down to your pelvic bone again. Massage your belly button for 2 to 3 minutes in circles.

Lower back Self-Massage Technique:

To massage your lower back, sit with your back straight and thumbs on each side of your lower spine, move your thumbs in small circles up and down your lower spine, and press on any tight spots gently. You can also use a tennis ball on your back for more pressure relief.
 

Foot Self-Massage Technique:  Roll a tennis or golf ball under your foot or massage your foot with your hands to sooth the heel, arches, and ball of the foot. Roll the ball under your foot or use your thumbs to massage in circles and straight lines to ease pain and tension in your feet.