How to Harness the Power of Sleep for Optimal Well-Being

The hustle and bustle of life often results in a poor sleep routine. Staying up late and waking up early is a common habit that has far more consequences than many realize. Grinding through the day’s tasks on minimal sleep takes a toll on both mental and physical health. It’s important to understand the power of sleep and how it affects the body and mind.

Stages of Sleep

• Stage 1 – The body transitions from being awake to sleeping. Breathing slows and muscles relax. This stage comprises 5% of the sleep cycle.
• Stage 2: Known as non-rapid eye movement (NREM). Deeper sleep. Heart rate slows and body temperature drops. A brain pattern known as sleep spindles is present. This stage comprises 45% of the sleep cycle.
• Stage 3 – Also known as slow-wave sleep. The deepest and most restorative stage. The body repairs and regrows tissue, bones, and muscles while strengthening the immune system. This is the most difficult stage to wake up from. This stage comprises 25% of the sleep cycle¹.
• REM (Rapid Eye Movement) Sleep: Considered not to be a restful stage of sleep where dreaming typically occurs. The muscles are limp, breathing is erratic, heart rate is elevated, and rapid eye movement is present. This stage is similar to being awake. This stage comprises 25% of the sleep cycle.

Why Do We Sleep?

The honest answer is that…we don’t know! Despite years of relentless research and countless studies, science still draws a blank on why we need to sleep. We know it’s a vital function of the human body. Anyone who has stayed awake for 24+ hours understands how the body craves sleep. However, as of now, scientists only have a few hypotheses of why we need to sleep.

• Bodily recovery from disease or injury
• Improve cognition
• Neuronal maturation – a developmental process in which neurons reach full functionality
• Remove metabolic waste created while the brain is awake
• Enable learning or memory and clear the brain of information that is deemed unimportant
• Conserve energy²

How To Optimize Sleep

Millions of people struggle with sleep. Some either have trouble falling asleep, others have a hard time staying asleep, and many struggle with both. An inability to sleep deeply or for long enough periods of time causes increased stress, depression, bodily fatigue, irritability, forgetfulness, and brain fog. The mind and body do not function well without proper sleep. Thankfully, with a few lifestyle changes, you can develop a healthy routine to optimize your sleep.

Sleep Environment

Your sleep environment is essential for a good night’s sleep. There are a multitude of variables that are needed to create the perfect sleep environment. The foundation of sleep begins with a good mattress. Today with the modernization of mattress production and shipment, a good quality mattress (often termed, “bed in a box”) can be obtained for $500 or less depending on mattress size. Bed accessories are also important. If you tend to sleep hot look for lightweight comforters and sheets that allow good airflow. Quality pillows that support your specific sleeping positions are also very important.

Creating a peaceful environment that is conducive to sleep is vital. Several studies have shown that both adults and kids who sleep with a TV on sleep fewer hours³ and have poor quality sleep. It is believed that blue light from screen time (even if you are asleep) can affect your circadian rythem⁴ and reduce the release of melatonin – a hormone needed for sleep.

If you need background noise, as many of us do, replace the TV with a fan or find an app on your phone that will play white or pink noise throughout the night. It is also important to lower the temperature of your room. Studies suggest setting the thermostat to 65-70 degrees Fahrenheit⁵ at night.

Circadian Rythem

Circadian rythem is the body’s internal clock aligned with the earth’s rotation around its axis. This process regulates sleep and wake cycles, brain wave activity, cell regeneration, and hormone production and regulation⁶. The body is believed to adapt to its environment and operate according to its internal clock by 4 months of age.

Disruptions in the body’s circadian rythem have disastrous effects on sleep quality. Syncing up with the body’s internal clock will allow for better sleep. Once the sun begins to set, avoid looking at bright screens (phone, TV, computer, etc.). If you have to look at screens wear good quality blue light blocking glasses that filter out light tones that can disrupt circadian rythem.

In the morning, try to rise with the sun. If you are the type who can sleep past 10 am, set an alarm to wake yourself earlier allowing you to be more tired and sleep easier when the sun begins to set. If you are having difficulty sleeping at night, it is also very important that you avoid napping throughout the day.

Diet and Eating Habits

It is well known that consuming caffeine later in the day will likely cause sleep issues. However, what is less known is that many other foods and eating habits can dramatically affect sleep as well⁷. Sugary food and processed carbs affect the microbiome in the gut. 90-95% of the body’s serotonin – a neurotransmitter that affects sleep⁸ is produced in the gastrointestinal tract. Sugar and processed carbs cause inflammation in the gut and prevent the growth of healthy bacteria leading to a weakened microbiome and poor sleep quality.

Make sure you cut off all caffeine 6-10 hours before sleeping. Caffeine blocks sleep-promoting receptors in your brain called adenosine receptors and can stay in your system for up to 10 hours⁹. If you drink alcohol stop drinking alcohol at least 4 hours before bed. Alcohol may allow some to fall asleep faster, however, it alters stages of deep sleep and decreases sleep quality.

It is also important to stop eating and drinking all liquids 2 hours before sleeping. Studies have shown that individuals who eat within 2-3 hours of bedtime are more likely to wake up throughout the night¹⁰. Getting up during the night to use the bathroom minimizes deep sleep duration and can make it difficult to fall back asleep.

Sleep Hygiene

Developing a daily sleep routine is one of the most important things you can do to improve your sleep quickly. A sleep schedule allows both your mind and body to prepare for bed. Many people who struggle with sleep issues have anxiety about sleeping as it is a task they struggle to complete. It is essential to prepare for sleep throughout the day, especially for those with a sense of stress regarding sleep.

First things first, throughout the day, try to get excited about sleep. It’s the one time of day when you get to be comfy, warm, and have no responsibilities. Get hyped up about it! Begin preparing for bed when the sun starts to set by wearing blue-blocking glasses and beginning to turn down the lights around the house. This will allow your body to align with its natural circadian rythem and produce more melatonin. Taking a shower before bed may also aid in better sleep. It is reported that a warm shower before bed allows the mind and body to relax while a cold shower lowers body temperature and may allow for better sleep quality.

Replace pre-sleep screen time with reading a book. A book does not activate the mind like social media allowing you to fall asleep faster. It may also be helpful to put lavender essential oil on your wrists or in an unlit diffuser. Studies have found that the smell of lavender can promote better sleep quality¹¹. If you struggle to fall asleep, it may be helpful to employ breathing techniques, such as boxed breathing¹², that will allow your brain to relax and drift off into sleep. Lastly, work on setting a bedtime. Studies have shown that those who go to bed around the same time every night have better sleep quality and fall asleep faster.

The Power of Sleep for Optimal Well-Being

Sleep is a vital function of life. It allows us to feel rejuvenated and refreshed, prepared to conquer another day. Poor quality sleep leaves us dragging through the day, irritable and foggy-minded. Millions of people struggle to achieve a restful night’s sleep. However, with a few lifestyle changes and the addition of a nightly sleep routine, you can find yourself sleeping deeply and waking up with the energy to start a new day.

Supporting Research

1. Patel AK, Reddy V, Shumway KR, et al. Physiology, Sleep Stages. [Updated 2024 Jan 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526132/ ↩︎
2. Frank MG, Heller HC. The Function(s) of Sleep. Handb Exp Pharmacol. 2019;253:3-34. [PubMed] ↩︎
3. Helm AF, Spencer RMC. Television use and its effects on sleep in early childhood. Sleep Health. 2019 Jun;5(3):241-247. doi: 10.1016/j.sleh.2019.02.009. Epub 2019 Apr 13. PMID: 30987948; PMCID: PMC6581597. ↩︎
4. Silvani MI, Werder R, Perret C. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Front Physiol. 2022 Aug 16;13:943108. doi: 10.3389/fphys.2022.943108. PMID: 36051910; PMCID: PMC9424753. ↩︎
5. Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012 May 31;31(1):14. doi: 10.1186/1880-6805-31-14. PMID: 22738673; PMCID: PMC3427038. ↩︎
6. Reddy S, Reddy V, Sharma S. Physiology, Circadian Rhythm. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519507/ ↩︎
7. Duquenne P, Capperella J, Fezeu LK, Srour B, Benasi G, Hercberg S, Touvier M, Andreeva VA, St-Onge MP. The association between ultra-processed food consumption and chronic insomnia in the NutriNet-Santé Study. J Acad Nutr Diet. 2024 Feb 28:S2212-2672(24)00094-7. doi: 10.1016/j.jand.2024.02.015. Epub ahead of print. PMID: 38423510. ↩︎
8. Brain Food: Eat Your Way To Better Mental Health. Human Health Co. (2024, August 5). https://humanhealthco.com/brain-food-eat-your-way-to-better-mental-health/ ↩︎
9. McCallum, K. (2023, July 7). Caffeine & Sleep: How long does caffeine keep you awake?. Caffeine & Sleep: How Long Does Caffeine Last & Keep You Awake? | Houston Methodist. https://www.houstonmethodist.org/blog/articles/2021/oct/caffeine-sleep-how-long-does-caffeine-keep-you-awake/ ↩︎
10. Chung N, Bin YS, Cistulli PA, Chow CM. Does the Proximity of Meals to Bedtime Influence the Sleep of Young Adults? A Cross-Sectional Survey of University Students. Int J Environ Res Public Health. 2020 Apr 14;17(8):2677. doi: 10.3390/ijerph17082677. PMID: 32295235; PMCID: PMC7215804. ↩︎
11. Lillehei AS, Halcón LL, Savik K, Reis R. Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. J Altern Complement Med. 2015 Jul;21(7):430-8. doi: 10.1089/acm.2014.0327. Epub 2015 Jun 2. PMID: 26133206; PMCID: PMC4505755. ↩︎
12. https://www.healthline.com/health/box-breathing ↩︎