The Essentials of Sleep - Part 1 - Sleep: A Foundational Pillar of Health

Jennifer Engels, MD

This article is the first in a 3-part series on sleep and its crucial importance to our overall health.

Sleep: it’s something we often take for granted, yet it’s as essential to our well-being as good nutrition and regular exercise. Despite its vital role in our health, sleep is commonly one of the first things we sacrifice in today’s busy world. But what happens to our bodies and minds when we sleep, and why is it so crucial to prioritize quality sleep? 

As a practitioner of Functional Medicine, I’m here to offer insights on sleep’s impact and to share practical tips for better sleep hygiene—steps you can take today to improve your nightly rest.

Why Sleep Matters: Body and Brain Benefits

Sleep isn’t just a time of rest; it’s a time of renewal and restoration. During sleep, our bodies go through several important processes that are critical for physical and mental health:

• Physical Health: When we sleep, our bodies engage in repair work that’s critical for maintaining health. Cells rebuild, tissues repair, and essential hormones like growth hormones are released, helping with everything from muscle repair to immune function. This nightly "tune-up" strengthens the body’s resilience against illness and injury.
• Brain Health: The brain is especially active during sleep, consolidating memories, processing emotions, and flushing out toxins through the glymphatic system. This brain "cleansing" helps improve memory and emotional resilience, enhancing focus, decision-making, and mood the next day.
• Metabolic Health: A good night’s sleep supports metabolic health by regulating blood sugar levels and appetite hormones. Sleeping poorly can lead to imbalances in insulin and cortisol, the stress hormone, which may increase the risk of weight gain, diabetes, and other metabolic issues.

The Stages of Sleep and Their Unique Benefits

Sleep occurs in cycles, each lasting about 90 minutes and containing four stages: three non-REM (NREM) sleep and one REM sleep stage. Each stage plays a unique role in health:

• Stages 1 and 2: These lighter stages help transition us into deeper rest, preparing the body and brain for recovery.
• Stage 3: Known as "deep sleep," this stage is where tissue repair, immune function, and cellular regeneration occur.
• REM Sleep: During REM (Rapid Eye Movement) sleep, the brain becomes highly active, processing emotions and consolidating memories. This stage is essential for mental clarity, creativity, and emotional health.

Maintaining a balance of these stages is critical, as disruptions can lead to fatigue, mood issues, and cognitive impairment over time.

What Is Sleep Hygiene, and Why Is It Important?

As I have written in an earlier article, sleep hygiene refers to the habits and environmental factors contributing to high-quality, restful sleep. Good sleep hygiene involves creating a conducive environment and establishing routines that signal to your body that it’s time to wind down and rest.

Practical Steps for Effective Sleep Hygiene

To improve sleep quality, consider adopting these foundational habits:

• Optimize Your Environment: Keep your bedroom cool, dark, and quiet. Studies show that a room temperature of around 65°F (18°C) is ideal for most people. Blackout curtains and white noise machines can also help block light and sound for a more peaceful environment.
• Set a Consistent Sleep Schedule: Going to bed and waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
• Mind What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. Caffeine can stay in your system for up to eight hours, while alcohol disrupts sleep stages, reducing sleep quality.
• Power Down Your Devices: The blue light emitted by phones, tablets, and computers interferes with melatonin, the hormone that signals sleep time. Aim to power down devices an hour before bed, or use blue-light filters if that’s not possible.
• Incorporate Relaxing Activities: Establish a bedtime routine with relaxing activities like reading, taking a warm bath, or practicing meditation. These activities signal to your body that it’s time to unwind.

Help is Available at WeCare Frisco

Improving sleep hygiene is a decisive first step if you struggle to get consistent, restful sleep. At WeCare Frisco, we offer personalized support to help you develop habits and routines that optimize sleep and promote health from a Functional Medicine perspective. Call us to schedule a Foundational Assessment and start your journey toward better sleep and better health.

Next month, in Part 2 of our 3-part series, we will examine the effects of aging on sleep.