:root{--primary: #1a3c5e;--accent: #8A3A00;--soft: #e8f4f8;--text: #2c2c2c;--muted: #6b7280;--white: #ffffff;--card-bg: #f9fbfd;--border: #dce8f0;--green: #2d7a4f;--red: #c0392b}*{margin:0;padding:0;box-sizing:border-box}body{font-family:Tajawal,sans-serif;background:#f4f8fb;color:var(--text);line-height:1.9;font-size:17px}.hero{background:linear-gradient(135deg,#0d2b45,#1a3c5e,#1e5276);padding:60px 20px 50px;text-align:center;position:relative;overflow:hidden}.hero:before{content:"";position:absolute;top:-60px;right:-60px;width:300px;height:300px;background:#f4a0231a;border-radius:50%}.hero:after{content:"";position:absolute;bottom:-80px;left:-40px;width:220px;height:220px;background:#ffffff0a;border-radius:50%}.hero-badge{display:inline-block;background:#f4a0232e;color:var(--accent);border:1px solid rgba(244,160,35,.4);padding:6px 18px;border-radius:50px;font-size:13px;font-weight:700;margin-bottom:20px;position:relative;z-index:1}.hero h1{font-family:Amiri,serif;font-size:clamp(26px,5vw,42px);color:var(--white);line-height:1.5;max-width:750px;margin:0 auto 20px;position:relative;z-index:1}.hero h1 span{color:#f4a023}.hero-meta{display:flex;justify-content:center;gap:24px;flex-wrap:wrap;margin-top:28px;position:relative;z-index:1}.hero-meta span{color:#ffffffa6;font-size:13px}.container{max-width:820px;margin:0 auto;padding:0 20px}.breadcrumb{padding:14px 0;font-size:13px;color:#6b7280}.breadcrumb a{color:var(--primary);text-decoration:none;font-weight:700}.breadcrumb .sep{margin:0 8px}.breadcrumb .current{color:#f4a023;font-weight:700}.intro-box{background:var(--white);border-right:5px solid var(--accent);border-radius:12px;padding:28px 30px;margin:40px 0;box-shadow:0 4px 20px #1a3c5e12}.intro-box p{font-size:16.5px;color:#3a4a5a;margin-bottom:12px}.intro-box p:last-child{margin-bottom:0}.intro-box strong{color:var(--primary)}.intro-box a{color:var(--primary);font-weight:700}.stats-row{display:grid;grid-template-columns:repeat(auto-fit,minmax(160px,1fr));gap:16px;margin:28px 0}.stat-card{background:var(--card-bg);border:1px solid var(--border);border-radius:12px;padding:20px 16px;text-align:center}.stat-card .num{font-size:32px;font-weight:800;color:var(--accent);display:block}.stat-card .lbl{font-size:13px;color:var(--muted);margin-top:4px}.toc{background:var(--soft);border:1px solid var(--border);border-radius:14px;padding:28px 32px;margin:36px 0}.toc-title{font-size:16px;font-weight:800;color:var(--primary);margin-bottom:16px}.toc ol{padding-right:20px}.toc ol li{margin-bottom:8px}.toc ol li a{color:var(--primary);text-decoration:none;font-size:15px;font-weight:500}.toc ol li a:hover{color:var(--accent)}.section{background:var(--white);border-radius:16px;padding:36px 38px;margin-bottom:28px;box-shadow:0 2px 16px 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0}.aap-grid-title{font-size:15px;font-weight:800;color:var(--primary);margin-bottom:16px}.aap-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(200px,1fr));gap:14px}.aap-card{background:#fff;border-radius:10px;padding:16px}.aap-card-orange{border-top:3px solid var(--accent)}.aap-card-green{border-top:3px solid #2d7a4f}.aap-card-blue{border-top:3px solid #1877f2}.aap-card-heading{font-weight:800;color:var(--primary);margin-bottom:8px}.aap-card-body{font-size:14px;color:#3d4f5f}.benefit-card{background:var(--card-bg);border:1px solid var(--border);border-radius:14px;padding:24px 26px;margin-bottom:20px;border-right:4px solid var(--accent);transition:box-shadow .2s}.benefit-card:hover{box-shadow:0 6px 24px 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li{display:flex;align-items:flex-start;gap:10px;padding:10px 0;border-bottom:1px dashed var(--border);font-size:15.5px;color:#3d4f5f}.check-list li:last-child{border-bottom:none}.check-icon{background:#e8f5e9;color:var(--green);border-radius:50%;width:24px;height:24px;display:flex;align-items:center;justify-content:center;font-size:13px;font-weight:800;flex-shrink:0;margin-top:2px}.social-links{display:flex;gap:12px;flex-wrap:wrap;margin-top:12px}.social-links a{display:inline-block;padding:8px 16px;min-width:44px;min-height:44px;text-align:center;color:var(--primary);font-size:13px;font-weight:500;text-decoration:none;border-radius:30px;transition:background .2s}.social-links a:hover{background:var(--soft)}.alternative-item{margin-bottom:28px}.alternative-title{font-size:20px;font-weight:800;color:var(--accent);margin-bottom:10px}.link-primary-bold{color:var(--primary);font-weight:700}.img-box{margin:24px 0;border-radius:12px;overflow:hidden;box-shadow:0 4px 16px #1a3c5e1a}.img-box img{max-width:100%;display:block;height:auto}.boundaries-list{margin-right:20px;margin-bottom:20px}.boundaries-list li{margin-bottom:10px}.faq-item{border-radius:14px;overflow:hidden;margin-bottom:16px;border:1px solid}.faq-question-header{padding:14px 20px;display:flex;align-items:center;gap:12px}.faq-question-number{width:30px;height:30px;border-radius:50%;display:flex;align-items:center;justify-content:center;font-weight:800;font-size:14px;background:#fff;flex-shrink:0}.faq-question-text{color:#fff;font-size:16px;font-weight:700}.faq-answer{padding:18px 20px;font-size:15px;color:#3d4f5f}.sleep-table{width:100%;border-collapse:collapse;margin:24px 0;font-size:15px;border-radius:12px;overflow:hidden;box-shadow:0 2px 10px #0000000f}.sleep-table thead tr{background:#1e2d5a;color:#fff;text-align:right}.sleep-table th,.sleep-table td{padding:14px 18px;border:none}.sleep-table tbody tr{border-bottom:1px solid var(--border);background:#fff}.sleep-table tbody tr:nth-child(2n){background:var(--soft)}.sleep-table tbody tr:last-child{border-bottom:none}.sleep-hours{color:var(--accent);font-weight:800;font-size:17px}.step-card{background:var(--card-bg);border:1px solid var(--border);border-radius:14px;padding:24px 26px;margin-bottom:20px;display:flex;gap:18px;transition:box-shadow .2s}.step-card:hover{box-shadow:0 6px 24px #1a3c5e1a}.step-num{background:linear-gradient(135deg,#1e2d5a,#1a3c5e);color:#fff;width:44px;height:44px;border-radius:12px;display:flex;align-items:center;justify-content:center;font-weight:800;font-size:18px;flex-shrink:0}.step-content h2{font-size:18px;color:var(--primary);font-weight:700;margin-bottom:8px}.step-content p{margin:0;font-size:15px;color:#3d4f5f}.sign-grid{display:grid;grid-template-columns:1fr 1fr;gap:14px;margin-top:16px}.sign-item{background:#e8f5e9;border:1px solid #a5d6a7;border-radius:12px;padding:16px;text-align:center;font-size:14px;color:#1a5c30;font-weight:600}.sign-item .s-icon{font-size:28px;display:block;margin-bottom:8px}.mistake-item{display:flex;align-items:flex-start;gap:12px;padding:14px 0;border-bottom:1px dashed var(--border)}.mistake-item:last-child{border-bottom:none}.mistake-x{background:#fdecea;color:var(--red);border-radius:50%;width:28px;height:28px;display:flex;align-items:center;justify-content:center;font-weight:800;font-size:14px;flex-shrink:0;margin-top:2px}.references-box{background:#fff;border-radius:16px;padding:28px 32px;margin-bottom:28px;box-shadow:0 2px 16px #1a3c5e0f}.references-title{font-size:18px;color:#1a3c5e;margin-bottom:16px;padding-bottom:10px;border-bottom:2px solid #e8f4f8;font-weight:800}.references-list{padding-right:20px;color:#3d4f5f;font-size:14px;line-height:2}.references-list a{color:#1a3c5e;font-weight:600}.highlight-box{background:linear-gradient(135deg,#fefce8,#fffbe6);border-left:6px solid #facc15;border-radius:12px;padding:25px 30px;margin:40px 0;display:flex;align-items:flex-start;gap:18px;box-shadow:0 4px 18px #f4a0231a}.highlight-box-emoji{font-size:36px;line-height:1;flex-shrink:0}.highlight-box-text{font-size:16.5px;color:#4a4a4a;line-height:1.7}.author-box-container{margin-bottom:28px;border-radius:20px;overflow:hidden;box-shadow:0 8px 32px #1a3c5e21}.author-box-header{background:linear-gradient(135deg,#0d2b45,#1a3c5e 60%,#1e5276);padding:24px 28px;display:flex;align-items:center;gap:20px;position:relative;overflow:hidden}.author-box-header-bg-circle{position:absolute;top:-30px;left:-30px;width:120px;height:120px;background:#f4a0231a;border-radius:50%}.author-box-avatar-wrapper{position:relative;flex-shrink:0;z-index:1}.author-box-avatar{width:80px;height:80px;border-radius:50%;border:3px solid #f4a023;box-shadow:0 0 0 4px 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#dce8f0;color:#1a3c5e;padding:5px 12px;border-radius:50px;font-size:12px;font-weight:700}.author-box-social-links{display:flex;gap:10px;flex-wrap:wrap}.author-box-social-link{color:#fff;padding:8px 16px;border-radius:50px;font-size:12px;font-weight:700;text-decoration:none}.footer-cta{background:linear-gradient(135deg,#e8f4f8,#dce8f0);border-radius:16px;padding:30px 25px;text-align:center;margin-top:40px;box-shadow:0 6px 20px #1a3c5e14}.footer-cta-title{font-size:22px;color:var(--primary);margin-bottom:12px;font-weight:800}.footer-cta-text{font-size:16px;color:var(--text);margin-bottom:25px;max-width:600px;margin-left:auto;margin-right:auto}.cta-btn{display:inline-block;background:var(--accent);color:var(--white);padding:14px 28px;border-radius:50px;text-decoration:none;font-weight:700;font-size:16px}.cta-btn:hover{background:#e0901e}.footer-links-container{text-align:center;padding:16px;font-size:13px;color:var(--muted);border-top:1px solid var(--border);margin-top:8px}.footer-link{color:var(--primary);text-decoration:none;margin:0 10px}.footer-link:hover{text-decoration:underline}.back-to-top{position:fixed;bottom:20px;left:20px;background:var(--accent);color:#fff;width:45px;height:45px;border-radius:50%;display:flex;align-items:center;justify-content:center;text-decoration:none;font-size:24px;box-shadow:0 2px 10px #0003;transition:.3s;z-index:99;opacity:0;visibility:hidden}.back-to-top.show{opacity:1;visibility:visible}.back-to-top:hover{background:var(--primary);transform:scale(1.05)}@media(max-width:600px){.section{padding:24px 18px}.hero{padding:40px 16px 36px}}