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• Chronic sleep debt cannot be fully repaid with a single long sleep — research shows that performance impairments from extended sleep restriction recover slowly over multiple nights.
• Sleeping fewer than 6 hours per night is associated with a 4.2× higher risk of catching the common cold, according to a 2015 UCSF study.
• A NASA study found that a 26-minute "power nap" improved pilot alertness by 54% and performance by 34% — leading to official rest policies for long-haul aviation.