Have you ever gone through a period of sleep deprivation? Whether it’s sleepless nights in early parenthood, the stress of academic studies, or working overnight shifts—when you know, you know! Sleep is a crucial pillar of health, and optimizing your sleep is key to improving your overall well-being.

Did you know that humans are the only mammals who willingly delay sleep? Ever notice how your dog or cat sleeps with regularity? We often push off sleep for countless reasons—socializing, watching TV, or even doom-scrolling on social media.

When sleep isn’t a priority, like it or not, it often translates to your health not being a priority. In this article, we’ll explore the basics of sleep science, how it affects both your mental and physical health, and introduce sleep hygiene tips to help improve your sleep.

By the end of this article, I hope you’ll connect with the importance of sleep and feel empowered to restructure your life around better sleep habits. Disrupted sleeping is a common struggle that I encounter regularly in both my acupuncture and functional medicine practices, and addressing it holistically can be a crucial lever in your health journey.

What Happens When We Sleep?

Sleep is experienced by every human being, and yet oddly still a mysterious process. Though we don’t yet fully understand all the mechanisms of sleep, we can certainly describe its effects on the body and mind. We can also study the outcomes of both “good” and “bad” sleep habits.

Sleep is characterized by several key functional changes:

• Altered consciousness - We become less responsive to our surroundings and stimuli
• Unique brain activity - Sleep is divided into stages, measured by observing the electrical brain activity through an EEG.
• Rapid eye movement (REM) sleep - This stage makes up about 20-25% of total sleep time and is associated with dreaming, temporary muscle paralysis (atonia), and memory consolidation.
• Non-rapid eye movement (NREM) sleep - This stage accounts for the remaining 75-80% of sleep and supports restoration and physical recovery. NREM can be broken down into four stages, each characterized by unique brain activity and physical changes.
• Circadian rhythm - Also called our “biological clock,” sleep is synchronized with external cues like light and temperature changes.
• Changes in physiology (function) - During sleep, breathing patterns, heart rate, and body temperature all shift.
• Hormonal changes - Melatonin, produced by the pineal gland, signals sleep onset, while cortisol, produced by the adrenal glands, plays a key role in waking you up! The rhythmic hormonal control of sleep is essential to your ability to fall and stay asleep.
• Restoration and repair - Sleep is essential for physical recovery, immune system support, and regulating metabolism at the cellular level.

Sleep and Physical Health

Sleep is essential for maintaining physical health, supporting nearly every system and cell in the body. Here’s a quick summary of the main functions that sleep plays in our physical health:

• Immune system - Sleep strengthens the immune response and helps to prevent and cope with illness.
• Cardiovascular health - An ideal sleep routine can lower the risk of heart disease and high blood pressure.
• Weight management - Sleep regulates hormones that play a role in appetite and fat storage including ghrelin, leptin, and cortisol. Read more about 10 Ways High Cortisol Can Negatively Impact Your Health.
• Metabolism - Sleep impacts energy production at the level of the mitochondria within our cells. Poor sleep is linked to insulin resistance, type II diabetes, and metabolic syndrome.
• Healing and repair - Sleep promotes tissue repair, reduces inflammation, and aids in muscle recovery.
• Nervous system regulation - Proper sleep supports better regulation of the nervous system, promoting resilience to physical and mental-emotional stress.

Inadequate sleep may be linked to a weaker immune system and associated with many chronic diseases.

Sleep and Mental Health

Sleep is just as important for mental health and cognitive function. Here are a few ways quality sleep impacts brain health:

• Memory consolidation - Sleep is crucial for storing and processing information and memories.
• Attention recovery - Sleep allows our brain’s attention centers to rest and recover.
• Cognitive ability - A well-rested brain is more capable of solving problems and learning new information (neuroplasticity).
• Resilience to stress - Regular, high-quality sleep helps regulate emotional stability and increases stress resilience.
• Brain detoxification - The brain’s glymphatic system, which clears waste and toxins, is more active during sleep.

Inadequate sleep has been linked to mental health conditions like depression, anxiety, and neurodegenerative disorders such as Alzheimer’s and Parkinson’s Disease.

Introduction to Sleep Hygiene

Sleep hygiene includes the practices and environmental factors that support optimal sleep. If you have trouble falling or staying asleep, or if you wake up feeling less than rested, improving your sleep hygiene is a great place to start.

The goal of sleep hygiene is to provide as much support as possible for smooth, regular, and high-quality sleep. Everyone’s sleep needs are different, and for those who are notorious “light sleepers,” sleep hygiene can be especially effective in improving rest.

Developing a consistent sleep hygiene practice can be a game changer, ensuring that you’re engaging in one of the most health-promoting activities you can each day. Sleep is just one of the foundational lifestyle factors that can support both your physical and mental health!

8 Sleep Hygiene Tips for Supporting Optimal Sleep

1. Stick to a consistent sleep/wake schedule

Try to go to bed and wake up at the same time every day—even on weekends. This helps regulate your circadian rhythm and improves sleep quality.

2. Lower ambient temperature support sleep

Sleep is best supported by cooler temperatures. Try lowering the room temperature by a few degrees at night to improve your sleep quality.

3. Minimize light exposure at night

Exposure to artificial light, especially fluorescent lighting and screens, can inhibit melatonin release. Dim the lights and reduce screen time before bed for ideally 2-3 hours to optimize sleep hormone function.

4. Maximize natural light in the mornings

Just as darkness signals to the body to prepare for sleep, exposure to natural light in the morning strengthens the body’s waking response. Try going out for a morning walk to jumpstart your day physically and two support your circadian rhythms.

5. Avoid heavy meals and alcohol before bed

Eating large meals or drinking alcohol before bed can disrupt sleep cycles. A good rule of thumb is to avoid it for at least three hours before bed. Blood sugar dysregulation is a common cause of waking in the middle of the night as well.

6. Analyze your caffeine intake

Caffeine can disrupt sleep. If you regularly consume coffee, tea, soda, or energy drinks, aim to stop by 1:00 or 2:00 pm to ensure it’s processed by bedtime.

7.Engage in regular physical activity

Natural movement and exercise promotes better sleep, but be cautious of working out too late in the evening, as it can interfere with your ability to fall asleep.

8. Consider a sleep study and functional medicine lab testing

Sleep apnea affects up to 20% of U.S. adults and can significantly impact sleep quality, cardiovascular health, and metabolism. If you or a partner suspects sleep apnea, a sleep study should be considered.

Even without suspicion of sleep apnea, you also might consider functional medicine testing such as a salivary cortisol test that can provide some basic insight into the regulation of cortisol and your sleep/awake cycle.

Conclusion

In this post, we’ve covered the basics of sleep science, the physical and mental benefits of adequate sleep, and explored some practical tips to help improve your nightly rest!

It’s no secret that a good night’s rest can improve your ability to function and respond to the demands of daily life with more clarity and resilience. In fact, quality sleep has cumulative effects on health and longevity, much like the other pillars of functional health such as movement and quality nutrition.

On the slip side, chronic sleep deprivation can slowly erode your health. Shamelessly pursue quality sleep. Don’t fall into society’s trap idolizing productivity despite running on minimal rest. Nobody is handing out medals for who can do the most with the least amount of sleep. 

As always, I wish you wellness, deep slumber, and remember to stay connected with us for more health content! Subscribe to Cielo’s newsletter and follow Cielo and Dr. Kenny on Instagram.