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Sleep Health: Why is Sleep Important?
Why does sleep evade so many of us? In our go-go-go society, we often trade high-quality sleep for squeezing in one more email, scrolling aimlessly through our phones, decompressing by watching our favorite shows, drinking one more alcoholic drink, and forgoing exercise to chill out on the couch instead.
None of these actions are supportive of our sleep health. When we make a habit of doing these things to "relax," we often are jeopardizing the quality of our sleep. Add in a sleep aid like Ambien or Benadryl, and we're really not getting high-quality sleep, even if we feel like we're "out like a light."
Sleep is a cornerstone of overall health
It seems like such a simple thing, lying down and resting. But many of us take it for granted, not fully grasping the critical role sleep plays in our overall health and well-being. Amazing things happen to our bodies when we sleep: we experience reduced consciousness, decreased sensory activity, and inhibition of voluntary muscles. Sleep is essential for maintaining physiological and psychological health.
During the various stages of sleep, the body relaxes and responds less and less to external stimuli. In the deeper stages of sleep, it works on memory consolidation, learning and cognitive processing. And in the deepest stages of sleep, the body continues to work in different areas including tissue repair, muscle growth, and hormone regulation. This deepest level of sleep is crucial for physical recovery and restoration.
The impact of sleep deprivation
So now that we've explored the positives of what happens when we sleep, let's consider what happens to the body when we don't have enough sleep. Sleep deprivation has physical health consequences, mental health implications, it impairs overall performance, and it also decreases one's quality of life in addition to posing long-term health risks. In fact, reduced sleep duration has been linked to several of the leading causes of death in the U.S., including cardiovascular disease, accidents, and diabetes.
Yes, this sounds like a heavy list, and it is. Let's dive a little deeper:
- Physical Health Consequences: Sleep helps regulate our hormones. Poor sleep can lead to hormone imbalances that can contribute to metabolic disorders and inflammation. These issues can cascade into increasing the risk of developing chronic health conditions such as obesity, diabetes, and cardiovascular diseases. It's a vicious cycle. Because of the increased inflammation, sleep deprivation can also compromise immune function, making us more susceptible to picking up a virus, like the common cold. Why? Inadequate sleep disrupts our body's ability to make protective cytokines and infection-fighting antibodies and cells. Lack of sleep also makes it harder to bounce back from illness.
- Mental Health Implications: Mental health issues, such as depression, anxiety and other mood disorders, are on the rise. Did you know that sleep deprivation is strongly linked to this increase? Too little sleep impairs cognitive function, memory consolidation, and emotional regulation, making individuals more susceptible to stress and negative emotions.
- Brain Health Considerations: A decline in sleep is associated with a higher risk of dementia and Alzheimer's. Scientists believe that high-quality sleep helps remove metabolic waste from the brain and consolidate memories. Since dementia and Alzheimer's are often 10 to 20 years in the making before symptoms appear, it is never too early to prioritize sleep.
- Impaired Performance and Safety: While it may not be top of mind, it isn't shocking to consider that lack of sleep negatively affects performance, productivity, and safety in daily activities, including work, driving, and decision-making. It impairs judgment, reaction times, and concentration, increasing the risk of accidents and errors.
- Decreased Quality of Life: Persistent sleep deprivation can lead to decreased motivation, heightened irritability, and reduced enjoyment of daily activities. If left unchecked, this can negatively impact our relationships and social interactions.
Understanding these consequences underscores the critical importance of prioritizing sleep because, as you can see, sleep is a foundational pillar of optimal health and wellness. Read: if you want to feel well and perform well, quality sleep is a must.
Improve your sleep quality, improve your life.
The key to restorative sleep is to make sleep a health priority. Too many of us think we are superhuman and can get by on less sleep than others. We're kidding ourselves. By trying to squeeze in life, we're actually doing the exact opposite.
The reality is, good sleep is as important to overall well-being as proper nutrition and regular exercise. And another thing these have in common is that they all include habits. At Companion Health, we work with clients to develop personalized sleep strategies, which can make all the difference in the world. So what are some of the best practices for improving your sleep?
Food and sleep
Which foods you eat and when you enjoy them can affect your sleep. Here are some suggestions for you in this area:
- Consider your timing of consuming caffeinated beverages, and have a cut-off time of noon, even for decaf.
- Avoid eating within a few hours of bedtime so that your body can focus on things other than digestion overnight.
- Limit alcohol intake for best sleep (and overall health!).
- Minimize all liquids 2-3 hours before bed as they can interrupt sleep by causing you to wake to use the bathroom.
- Spicy foods and caffeinated foods, like chocolate and coffee-flavored desserts, can disturb sleep, making it harder to fall asleep and/or stay asleep.
Set your space up for sleep success
- Your room should be dark, quiet and cool for an optimal sleep environment. The ideal temperature is around 65° Fahrenheit.
- A sound machine can be helpful if you are a light sleeper.
- Consider wearing a sleep mask or investing in blackout shades.
Actions that can support better sleep
- Take a walk in the morning, even a loop around the parking lot at work before you start the day or during a break. Getting natural light exposure early in the day helps set your internal clock, which supports the timely release of melatonin in the evening.
- Exercise daily. Getting some movement in every day will lower stress, among other things, and really prime you for good sleep.
- A warm shower or bath 1-2 hours before bed can help you fall asleep faster. Warm water draws blood to your hands and feet, where heat escapes, which lowers your core body temperature, a natural signal that it's time to sleep.
- Avoid all screens (TV/phone/iPad/computer) 30-60 minutes before bed. iPads or Kindles can be used for reading books when placed in night mode.
- Light stretching or yoga, reading, and listening to music are activities that can promote feelings of relaxation before bedtime. Avoid vigorous exercise within the hours leading up to bedtime.
- Try to keep the same sleep and wake times as best as you can, even on the weekends. Every cell in our body is governed by circadian rhythms (our internal clock), so the more consistent our sleep/wake cycle, the likelier we are to get a better night's sleep.
- Avoid regular naps, especially longer than 20-30 minutes. Save late or long naps for sick days as they can push back your bedtime and throw your sleep schedule off-kilter.
Quiet a busy mind
Sometimes the barrier to good sleep isn't our eating habits or our bedroom setup, but our ruminating thoughts. Cognitive behavioral therapy for insomnia (CBT-I) is a structured, evidence-based approach that helps people change the thoughts and behaviors that keep them awake, and it is recommended as a first-line treatment for chronic insomnia.
Some of its principles are easy to borrow. When my brain wakes me up in the middle of the night, I remind myself that:
- Things almost always seem worse in the middle of the night. My logical brain goes offline and makes mountains out of molehills.
- Whatever it is can wait until tomorrow. The best thing I can do right now is rest.
- Sleep is my superpower. Troubleshooting at 3 a.m. is not.
Reframing middle-of-the-night thoughts often helps me let them go and drift back to sleep. And if I can't fall back asleep, I gently remind myself that sometimes sleep just isn't meant to be. Ironically, that usually does the trick!
Quality sleep is essential and also in reach
Sleep is not a luxury, but instead a fundamental pillar of overall health and well-being. By prioritizing adequate and quality sleep, we invest in our long-term physical, cognitive, and emotional health. Just as we invest in other aspects of our lives, dedicating attention to sleep is essential for optimizing daily functioning and preventing the onset of chronic health conditions.
Improving sleep quality is in reach for everyone, and taking small steps can yield significant benefits.
Take the proactive steps outlined above to enhance your sleep hygiene and resulting sleep quality. This may include establishing a consistent sleep schedule, practicing relaxation techniques before bedtime, limiting exposure to screens, and creating a comfortable sleep environment free from distractions. By adopting these strategies, you can empower yourself to experience the rejuvenating effects of quality sleep.
Originally published July 2024. Updated November 2026.
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