In earlier blog posts, we’ve discussed the foundations of health. For those who missed it, the foundations of health are the core components of herbalism. When we make lifestyle choices that help the body function optimally, we set ourselves up for long-term wellness. One component that is often overlooked is sleep but I assure you, sleep is just as important as nutrition and exercise. In this post, we will dive into what your body accomplishes during sleep and how lack of good sleep hygiene causes circadian disruption.
What Happens When You Sleep?
Nearly every system in your body is affected by a lack of sleep. Listing them all would take all day, but here are some of the most important functions that occur while you rest:
- Many body systems are restored while you rest
- Damaged tissues and cells are regenerated and repaired
- Your daily experiences are stored as memories
- Your immune system is boosted
- Your stress levels are lowered
- Hormones are regulated and released
If you consistently get less than seven hours of sleep per night, research suggests that blood flow to the brain decreases. Your metabolism-controlling hormones are released primarily in the first half of the night, and leptin (the hormone that signals satiety and tells your brain it is full) is secreted during sleep as well. This is one reason why poor sleep is strongly linked with weight gain and obesity.
“But I Function Fine on Five Hours…”
A lot of people say, "Hey, I can get five hours and function fine". You may function fine but your body is suffering. When I meet someone with a hormonal imbalance, energy issues, anxiety, or body aches I will always ask them first how much sleep they are getting and what their sleep routine looks like.
Building a Healthy Sleep Routine
A consistent sleep routine is essential for maintaining your circadian rhythm. At the center of this rhythm is the suprachiasmatic nucleus. This is the “master clock” in your brain that tells the body when to perform its many regenerative jobs. This "clock" is regulated primarily by light and darkness.
At night, you can support this process by:
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Turning off bright lights and screens.
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Keeping your room dark, cool, and quiet.
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Allowing yourself at least seven hours of uninterrupted rest.
In the morning, expose yourself to natural light as early as possible. This signals your body that it’s time to wake and helps regulate your sleep–wake cycle. These practices are especially important for children and teens, who need restorative sleep to support growth and development.
Your health depends on more than just what you eat and how much you move. It also depends on how well you sleep. This week, challenge yourself to create a restful environment: dim the lights, put away the screens, and commit to seven or more hours of restorative rest. Within a few days, you should see a huge difference in your mentality and energy levels.