Sleep & Health
This post is for educational purposes only and is not medical advice. Please consult your healthcare provider for personalized guidance.
In today’s busy world, sleep is often the first thing we sacrifice—whether it's for work, family, or late-night scrolling. But getting enough quality sleep isn’t just about feeling rested. It’s one of the most foundational pillars of good health, right up there with nutrition and exercise. I mean it. Sleep ranks highly in my priorities and it should for you as well!!
As a primary care provider, I often see how lack of sleep shows up in sneaky ways—fatigue, weight gain, irritability, high blood pressure, and even a weakened immune system.
Let’s talk about why sleep matters and how to make it a priority in your everyday life.
Why Is Sleep So Important?
Sleep is the time when your body and brain do some of their most critical work:
Brain reset: Your brain clears waste, consolidates memories, and resets your emotional balance.
Heart health: Blood pressure and heart rate naturally dip during deep sleep, giving your cardiovascular system a break.
Metabolism: Lack of sleep increases cravings for sugar and carbs and throws off your hunger hormones.
Cell repair: Growth hormone is released during sleep, helping to repair tissue, muscles, and support immune function.
Mood & mental health: Sleep helps regulate mood, stress, and anxiety levels.
How Much Sleep Do You Really Need?
For most healthy adults:
7 to 9 hours of sleep per night is ideal.
Children and teens need even more. And while some people say they function well on less, long-term research shows that consistently sleeping under 6 hours is linked to chronic health problems.
Health Risks of Poor Sleep
Chronic sleep deprivation can increase your risk of:
High blood pressure
Heart disease
Type 2 diabetes
Depression and anxiety
Cognitive decline and memory issues
Weight gain and insulin resistance
Weakened immunity
It also raises your risk for accidents and poor decision-making, especially when driving or working.
Signs You're Not Getting Quality Sleep
You might be sleep-deprived if:
You rely heavily on caffeine to get through the day
You feel groggy, moody, or forgetful
You fall asleep within seconds of sitting down
You wake up feeling unrefreshed
You snore or stop breathing during sleep (a possible sign of sleep apnea)
Tips to Improve Your Sleep
Stick to a schedule – Go to bed and wake up at the same time each day, even on weekends.
Limit screens before bed – Phones and TVs emit blue light that disrupts melatonin. Try reading or listening to calming music instead.
Create a sleep-friendly space – Keep your bedroom cool, dark, and quiet.
Avoid late-night caffeine, alcohol, and nicotine – These can interfere with deep sleep. I have a lot of patients who vape at night- this will keep you up!
Get morning sunlight – Helps regulate your internal body clock (circadian rhythm).
Be mindful of naps – Keep naps under 30 minutes and avoid them after 3 p.m.
When to Talk to Your PCP
If you’re struggling with sleep despite healthy habits—or if you snore loudly, wake up gasping, or feel exhausted despite 8+ hours in bed—please ask your PCP about sleep apnea, insomnia, restless leg syndrome, or underlying anxiety/depression.
Sleep is not a luxury. It’s a vital function that impacts nearly every part of your physical, mental, and emotional health. Start by treating sleep like your other health goals—with consistency, care, and intention.
Go to bed early tonight!!!!!
-Nina